Egg salad sandwich on wheat: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A wholesome twist on a classic, this sandwich features creamy, savory egg salad nestled between two slices of hearty wheat bread, offering a satisfying and flavorful meal. --- RECIPE --- Servings: 1 Prep Time: 5-10 minutes Ingredients: - 2 slices wheat bread - 2 hard-boiled eggs, peeled and chopped - 2 tbsp mayonnaise - 1 tsp Dijon mustard (optional) - 1 tbsp finely chopped celery (optional) - Salt and pepper to taste - Lettuce leaf (optional) Instructions: 1. In a small bowl, combine chopped hard-boiled eggs, mayonnaise, Dijon mustard (if using), celery (if using), salt, and pepper. Mix until well combined. 2. Spread the egg salad evenly over one slice of wheat bread. 3. Top with a lettuce leaf (if using) and the second slice of bread. 4. Cut in half and serve.
Per 100g reference serving, Egg salad sandwich on wheat provides 259 kcal of energy, 10.6g protein (17% of calories), 15.8g total carbohydrates (25% of calories, including 1.8g dietary fiber and 2.41g sugars), and 16.8g total fat (58% of calories).
Vitamins Profile in Egg salad sandwich on wheat (Per 100g)
Track how Egg salad sandwich on wheat contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 1.2 µg | 6% DV |
| Vitamin B12 (Cobalamin) | 0.61 µg | 25.4% DV |
| Vitamin A (RAE) | 82 µg | 9.1% DV |
| Vitamin E (Alpha-Tocopherol) | 1.09 mg | 7.3% DV |
| Vitamin K (Phylloquinone) | 23.3 µg | 19.4% DV |
| Vitamin B1 (Thiamin) | 0.169 mg | 14.1% DV |
| Vitamin B2 (Riboflavin) | 0.347 mg | 26.7% DV |
| Vitamin B3 (Niacin) | 1.66 mg | 10.4% DV |
| Vitamin B6 (Pyridoxine) | 0.119 mg | 7% DV |
| Total Folate (Vitamin B9) | 48 µg | 12% DV |
| Folate (Dietary Folate Equivalents) | 52 µg | 13% DV |
| Natural Food Folate | 43 µg | 10.8% DV |
| Choline | 168 mg | 30.6% DV |
| Preformed Retinol | 81 µg | 9% DV |
| Beta-Carotene | 7 µg | 0.2% DV |
| Beta-Cryptoxanthin | 6 µg | 1% DV |
| Lutein + Zeaxanthin | 211 µg | 2.1% DV |
Minerals & Electrolytes in Egg salad sandwich on wheat (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.71 mg | 9.5% DV |
| Calcium (Ca) | 82 mg | 6.3% DV |
| Magnesium (Mg) | 24 mg | 5.7% DV |
| Potassium (K) | 133 mg | 2.8% DV |
| Zinc (Zn) | 1.03 mg | 9.4% DV |
| Selenium (Se) | 25.9 µg | 47.1% DV |
| Phosphorus (P) | 150 mg | 12% DV |
| Copper (Cu) | 0.073 mg | 8.1% DV |
| Sodium (Na) | 399 mg | 17.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.021 g | 4.2% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.003 g | 0.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.78 g | 48.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 6.21 g | 44.3% DV |
| Monounsaturated Fat (MUFA) | 4.59 g | 15.3% DV |
| Polyunsaturated Fat (PUFA) | 7.11 g | 35.5% DV |
| Saturated Fat (SFA) | 3.51 g | 17.5% DV |
| Dietary Cholesterol | 205 mg | 68.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Egg salad sandwich on wheat contains 259 calories (kcal), 10.6g of protein, 15.8g of carbohydrates (1.8g fiber, 2.41g total sugars), and 16.8g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Egg salad sandwich on wheat has an estimated food pH of 4.5 and a Potential Renal Acid Load (PRAL) score of 6.28 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Egg salad sandwich on wheat: Cereals containing gluten, Soybeans, Eggs, Mustard. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 9+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Egg salad sandwich on wheat by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.