Egg sandwich on white bread, with cheese
Common food
Photo: Wikipedia
A classic egg sandwich on white bread with cheese is a warm, comforting staple: soft, pillowy bread encasing a creamy, savory filling of chopped or sliced hard-boiled eggs and melted cheese. Each bite offers a satisfying contrast between the mild, slightly sweet bread and the rich, salty, umami-packed egg and cheese. Nutritionally, it delivers a solid protein punch (about 12g per 100g) alongside moderate fats and carbs, making it a quick, energy-dense meal.
Calorie split: 19% protein · 37% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People love it for its nostalgic, no-fuss comfort—the simple harmony of salty egg, melted cheese, and soft bread feels like a warm hug. Its versatility makes it a beloved canvas for additions like mustard, pepper, or hot sauce, fitting seamlessly from a quick breakfast to a late-night snack.
⚠️ Watch-outs & how to enjoy it better
The white bread can cause rapid blood-sugar spikes, especially for those managing diabetes or insulin resistance. It may also be high in sodium from cheese and any added condiments, and is a common allergen (eggs, wheat, dairy). To counteract this, pair it with fiber-rich vegetables like a side salad or sliced tomato, use whole-grain bread if possible, and choose lower-sodium cheese or control portion size.
Key benefits
- High-quality protein from eggs supports muscle maintenance.
- Provides quick energy from easily digestible white bread carbs.
- Good source of choline from eggs, important for brain health.
- Contains calcium and vitamin D if using fortified cheese.
- Portable and requires no utensils, ideal for busy lifestyles.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Japanese 'Tamago Sando' is famous for its ultra-fine, almost custard-like egg salad, often made with Kewpie mayonnaise and milk bread (shokupan), creating a texture so smooth it's considered a national comfort food.
Full nutrition (USDA data · scales with serving)
| Water | 50.9 g |
| Energy | 248 kcal |
| Protein | 12.0 g |
| Total lipid (fat) | 12.0 g |
| Carbohydrate, by difference | 22.9 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 2.9 g |
| Calcium, Ca | 251 mg |
| Iron, Fe | 2.2 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 209 mg |
| Potassium, K | 125 mg |
| Sodium, Na | 455 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 25.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.25 mg |
| Riboflavin | 0.31 mg |
| Niacin | 2.1 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 71.0 ug |
| Folic acid | 38.0 ug |
| Folate, food | 33.0 ug |
| Folate, DFE | 98.0 ug |
| Choline, total | 111 mg |
| Vitamin B-12 | 0.53 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 120 ug |
| Retinol | 118 ug |
| Carotene, beta | 17.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 6.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 212 ug |
| Vitamin E (alpha-tocopherol) | 0.95 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.5 ug |
| Vitamin K (phylloquinone) | 2.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.7 g |
| SFA 4:0 | 0.11 g |
| SFA 6:0 | 0.08 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.13 g |
| SFA 12:0 | 0.15 g |
| SFA 14:0 | 0.48 g |
| SFA 16:0 | 2.6 g |
| SFA 18:0 | 0.97 g |
| Fatty acids, total monounsaturated | 3.5 g |
| MUFA 16:1 | 0.19 g |
| MUFA 18:1 | 3.3 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.3 g |
| PUFA 18:2 | 2.0 g |
| PUFA 18:3 | 0.18 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 | 170 mg |
FAQ
Is an egg sandwich on white bread healthy?
It can be part of a balanced diet. It provides good protein and energy, but white bread is low in fiber and can spike blood sugar. For a healthier version, use whole-grain bread and add vegetables.
How many calories are in a typical egg and cheese sandwich?
A standard medium-sized (150g) sandwich typically contains around 370-420 calories, with about 18g protein, 34g carbs, and 18g fat, depending on the exact bread, cheese, and preparation.
Can I eat this if I'm lactose intolerant?
You can modify it by using lactose-free cheese or omitting the cheese entirely. Alternatively, use a dairy-free cheese substitute. The egg itself is lactose-free.
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 2.48 kcal/g · 19% calories from protein · 1.0 g fiber · 2.9 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: 3.64 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.