Egg sandwich on wheat bread, with meat and cheese
Common food
Photo: Wikipedia
A hearty sandwich featuring scrambled or fried eggs, savory deli meat, and melted cheese nestled between two slices of whole wheat bread. It offers a satisfying mix of textures: the soft, fluffy egg, the chewy bread, and the gooey cheese, with a savory, salty flavor profile. Nutritionally, it provides a solid balance of protein and healthy fats for sustained energy, with the wheat bread contributing dietary fiber.
Calorie split: 20% protein · 24% carbs · 56% fat
↓ Full nutrition💚 Why it's loved
People adore its comforting, familiar flavors and the perfect balance of savory, salty, and umami notes from the eggs, meat, and cheese. It's a versatile staple, equally at home in a quick breakfast, a packed lunch, or a late-night snack.
⚠️ Watch-outs & how to enjoy it better
The combination of refined carbs (if not 100% whole grain) and high-fat ingredients can be calorie-dense, and deli meats often contain high sodium. Those monitoring sodium intake or with gluten sensitivities should opt for low-sodium meat and certified gluten-free bread. Counteract this by adding fresh vegetables like spinach or tomato for volume and nutrients, and choosing lower-sodium cheese.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Whole wheat bread provides fiber for digestive health and satiety.
- Contains B vitamins and choline from eggs for brain function.
- Balanced macronutrients help stabilize blood sugar better than carb-heavy snacks.
- Portable and customizable for a quick, nutrient-dense meal.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern egg sandwich is a descendant of the 'ploughman's lunch' and other portable worker meals, but its popularity exploded in the 20th century with the rise of pre-sliced bread and commercial deli meats.
Full nutrition (USDA data · scales with serving)
| Water | 50.2 g |
| Energy | 277 kcal |
| Protein | 13.8 g |
| Total lipid (fat) | 17.3 g |
| Carbohydrate, by difference | 16.5 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 177 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 211 mg |
| Potassium, K | 192 mg |
| Sodium, Na | 506 mg |
| Zinc, Zn | 1.7 mg |
| Copper, Cu | 0.09 mg |
| Selenium, Se | 25.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.21 mg |
| Riboflavin | 0.27 mg |
| Niacin | 3.0 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 42.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 37.0 ug |
| Folate, DFE | 45.0 ug |
| Choline, total | 101 mg |
| Vitamin B-12 | 0.62 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 98.0 ug |
| Retinol | 97.0 ug |
| Carotene, beta | 13.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 5.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 169 ug |
| Vitamin E (alpha-tocopherol) | 0.94 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.5 ug |
| Vitamin K (phylloquinone) | 3.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.2 g |
| SFA 4:0 | 0.08 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.12 g |
| SFA 14:0 | 0.46 g |
| SFA 16:0 | 3.6 g |
| SFA 18:0 | 1.6 g |
| Fatty acids, total monounsaturated | 6.1 g |
| MUFA 16:1 | 0.30 g |
| MUFA 18:1 | 5.7 g |
| MUFA 20:1 | 0.11 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.1 g |
| PUFA 18:2 | 2.7 g |
| PUFA 18:3 | 0.17 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 | 150 mg |
FAQ
How can I make it healthier?
Use 100% whole grain or sprouted wheat bread, choose lean turkey or chicken instead of higher-fat meats, add a layer of avocado or hummus for healthy fats, and load up on fresh veggies like spinach, tomato, or bell peppers.
Is it a good post-workout meal?
Yes, it's quite effective. The protein from the eggs and meat aids muscle repair, while the carbs from the bread help replenish glycogen stores. For optimal recovery, ensure the bread is whole grain and consider adding a piece of fruit on the side.
Can I meal-prep these?
You can assemble the components (cook eggs, slice meat/cheese) ahead, but it's best to assemble just before eating to prevent the bread from getting soggy. If packing for lunch, keep wet ingredients like tomato separate or use a lettuce wrap as a barrier.
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 2.77 kcal/g · 20% calories from protein · 1.8 g fiber · 2.4 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: 2.64 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.