Egg sandwich on wheat bread, with meat
Common food
Photo: Wikipedia
A hearty egg sandwich on wheat bread with meat is a satisfying, protein-packed handheld meal. The whole wheat bread offers a nutty, chewy base, while the creamy scrambled or sliced eggs and savory meat (like ham, bacon, or turkey) create a rich, savory flavor profile. With nearly 13g of protein and a good dose of fiber per 100g, it's a balanced option that provides lasting energy.
Calorie split: 19% protein · 27% carbs · 54% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect balance of comforting, savory flavors and its reliable, filling nature. It's a versatile classic that works equally well for a quick breakfast, a packed lunch, or a simple dinner.
⚠️ Watch-outs & how to enjoy it better
The sodium content from processed meats and bread can be high, and the combination of refined carbs (if using white bread) and fats may cause a blood sugar spike for some. To counteract this, opt for whole-grain bread, choose low-sodium deli meat, and add a side of leafy greens or a piece of fruit to slow digestion and add nutrients.
Key benefits
- High in protein for muscle maintenance and satiety.
- Whole wheat bread provides dietary fiber and B vitamins.
- Offers a balanced mix of macronutrients for sustained energy.
- Portable and convenient for a quick, substantial meal.
- Can be customized with various lean meats and vegetables.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Egg McMuffin,' introduced by McDonald's in 1972, is widely credited with popularizing the modern fast-food breakfast sandwich, which is essentially a dressed-up version of this classic egg and meat combination.
Full nutrition (USDA data · scales with serving)
| Water | 51.4 g |
| Energy | 266 kcal |
| Protein | 12.9 g |
| Total lipid (fat) | 15.8 g |
| Carbohydrate, by difference | 18.0 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 2.3 g |
| Calcium, Ca | 81.0 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 162 mg |
| Potassium, K | 197 mg |
| Sodium, Na | 439 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 25.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.26 mg |
| Niacin | 3.4 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 45.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 40.0 ug |
| Folate, DFE | 49.0 ug |
| Choline, total | 111 mg |
| Vitamin B-12 | 0.51 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 75.0 ug |
| Retinol | 74.0 ug |
| Carotene, beta | 5.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 4.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 189 ug |
| Vitamin E (alpha-tocopherol) | 0.98 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.2 ug |
| Vitamin K (phylloquinone) | 3.9 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.9 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.17 g |
| SFA 16:0 | 3.1 g |
| SFA 18:0 | 1.4 g |
| Fatty acids, total monounsaturated | 6.0 g |
| MUFA 16:1 | 0.28 g |
| MUFA 18:1 | 5.6 g |
| MUFA 20:1 | 0.11 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.4 g |
| PUFA 18:2 | 3.0 g |
| PUFA 18:3 | 0.18 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 158 mg |
FAQ
Is this a good post-workout meal?
Yes, the combination of protein from the eggs and meat with carbohydrates from the bread can help with muscle recovery and glycogen replenishment, especially if made with whole wheat bread.
How can I make it healthier?
Use whole-grain bread, choose lean meats like turkey or chicken breast, load up on vegetables like spinach or tomato, and consider using just egg whites or a mix of whole eggs and whites to reduce cholesterol and calories.
Can I freeze this sandwich?
It's not ideal. The bread may become soggy upon thawing. For best results, prepare the components separately and assemble just before eating.
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 2.66 kcal/g · 19% calories from protein · 2.1 g fiber · 2.3 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: 2.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.