Egg sandwich on bagel, with ham
Common food
Photo: Wikipedia
A hearty egg sandwich on a chewy bagel, layered with savory ham, offering a satisfying contrast of textures from the dense bread to the soft egg and tender meat. Nutritionally, it provides a solid protein boost from the egg and ham, balanced by the bagel's complex carbohydrates for sustained energy. The combination creates a classic, filling meal that's both comforting and substantial.
Calorie split: 21% protein · 49% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People adore this sandwich for its perfect balance of savory, salty ham and rich egg, all held together by the satisfyingly chewy bagel. It's a beloved staple for its versatility—equally at home in a breakfast rush, a quick lunch, or a casual dinner.
⚠️ Watch-outs & how to enjoy it better
The bagel's high refined carbohydrate content can lead to blood sugar spikes, and the ham often contributes significant sodium. To counteract this, pair it with a side of leafy greens or avocado to add fiber and healthy fats, which slow digestion. Opting for a whole-wheat bagel and low-sodium ham can also improve its nutritional profile.
Key benefits
- High-quality protein from eggs and ham supports muscle maintenance.
- Provides sustained energy from the bagel's complex carbohydrates.
- Contains B vitamins (like B12) important for nerve function.
- Offers a convenient, portable meal option.
- Can be easily customized with vegetables for added nutrients.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bagel's signature hole is believed to have originated not for even cooking, but to allow street vendors to string multiple bagels together on a dowel for easy transport and display.
Full nutrition (USDA data · scales with serving)
| Water | 48.3 g |
| Energy | 238 kcal |
| Protein | 12.6 g |
| Total lipid (fat) | 8.0 g |
| Carbohydrate, by difference | 28.9 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 5.0 g |
| Calcium, Ca | 142 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 184 mg |
| Potassium, K | 136 mg |
| Sodium, Na | 510 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 24.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.36 mg |
| Riboflavin | 0.34 mg |
| Niacin | 3.0 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 71.0 ug |
| Folic acid | 44.0 ug |
| Folate, food | 28.0 ug |
| Folate, DFE | 102 ug |
| Choline, total | 84.0 mg |
| Vitamin B-12 | 0.39 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 80.0 ug |
| Retinol | 79.0 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 4.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 127 ug |
| Vitamin E (alpha-tocopherol) | 0.75 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.1 ug |
| Vitamin K (phylloquinone) | 1.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.2 g |
| SFA 4:0 | 0.07 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.08 g |
| SFA 12:0 | 0.10 g |
| SFA 14:0 | 0.32 g |
| SFA 16:0 | 1.8 g |
| SFA 18:0 | 0.67 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 118 mg |
FAQ
Is this a good post-workout meal?
Yes, it can be. The combination of protein (from egg and ham) and carbohydrates (from the bagel) helps replenish energy stores and repair muscle tissue. For optimal recovery, consider adding a vegetable for extra micronutrients.
How can I make it healthier?
Use a whole-wheat or everything bagel for more fiber, choose low-sodium or lean ham, and add spinach, tomato, or avocado inside. Grilling the sandwich lightly can add flavor without needing extra fats.
Why is the bagel so dense compared to regular bread?
Bagels are boiled in water before baking, which gelatinizes the starch on the surface and creates their characteristic dense, chewy interior and shiny crust.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.38 kcal/g · 21% calories from protein · 0.9 g fiber · 5.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.75 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.