Egg sandwich on bagel, with ham: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A savory breakfast sandwich, featuring a perfectly cooked egg and tender ham, all served on a toasted bagel for a comforting and flavorful start to your day. --- RECIPE --- Servings: 1 Prep Time: 7-10 minutes Ingredients: - 1 bagel - 1 large egg - 1-2 slices cooked ham - 1/2 tsp butter or oil - Salt and pepper to taste Instructions: 1. Slice the bagel horizontally and toast until golden brown. 2. While the bagel toasts, heat butter or oil in a small non-stick skillet over medium heat. 3. Cook the egg to your desired doneness (e.g., fried, scrambled). Season with salt and pepper. 4. In the same skillet or a separate one, heat the ham until warmed through. 5. Assemble the sandwich: place the ham on one half of the toasted bagel, top with the cooked egg, and then the other half. 6. Serve immediately.
Per 100g reference serving, Egg sandwich on bagel, with ham provides 238 kcal of energy, 12.6g protein (21% of calories), 28.9g total carbohydrates (49% of calories, including 0.9g dietary fiber and 4.99g sugars), and 8.04g total fat (30% of calories).
Vitamins Profile in Egg sandwich on bagel, with ham (Per 100g)
Track how Egg sandwich on bagel, with ham 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) | 1.1 µg | 5.5% DV |
| Vitamin B12 (Cobalamin) | 0.39 µg | 16.2% DV |
| Vitamin A (RAE) | 80 µg | 8.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.75 mg | 5% DV |
| Vitamin K (Phylloquinone) | 1.7 µg | 1.4% DV |
| Vitamin B1 (Thiamin) | 0.357 mg | 29.8% DV |
| Vitamin B2 (Riboflavin) | 0.338 mg | 26% DV |
| Vitamin B3 (Niacin) | 2.98 mg | 18.7% DV |
| Vitamin B6 (Pyridoxine) | 0.108 mg | 6.4% DV |
| Total Folate (Vitamin B9) | 71 µg | 17.8% DV |
| Folate (Dietary Folate Equivalents) | 102 µg | 25.5% DV |
| Natural Food Folate | 28 µg | 7% DV |
| Choline | 84 mg | 15.3% DV |
| Preformed Retinol | 79 µg | 8.8% DV |
| Beta-Carotene | 11 µg | 0.3% DV |
| Beta-Cryptoxanthin | 4 µg | 0.7% DV |
| Lutein + Zeaxanthin | 127 µg | 1.3% DV |
Minerals & Electrolytes in Egg sandwich on bagel, with ham (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) | 2.45 mg | 13.6% DV |
| Calcium (Ca) | 142 mg | 10.9% DV |
| Magnesium (Mg) | 23 mg | 5.5% DV |
| Potassium (K) | 136 mg | 2.9% DV |
| Zinc (Zn) | 1.24 mg | 11.3% DV |
| Selenium (Se) | 24.8 µg | 45.1% DV |
| Phosphorus (P) | 184 mg | 14.7% DV |
| Copper (Cu) | 0.08 mg | 8.9% DV |
| Sodium (Na) | 510 mg | 22.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.079 g | 4.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.16 g | 8.3% DV |
| Monounsaturated Fat (MUFA) | 2.5 g | 8.3% DV |
| Polyunsaturated Fat (PUFA) | 1.33 g | 6.7% DV |
| Saturated Fat (SFA) | 3.19 g | 16% DV |
| Dietary Cholesterol | 118 mg | 39.3% 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 sandwich on bagel, with ham contains 238 calories (kcal), 12.6g of protein, 28.9g of carbohydrates (0.9g fiber, 4.99g total sugars), and 8.04g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Egg sandwich on bagel, with ham has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 7.66 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Egg sandwich on bagel, with ham: Eggs, Cereals containing gluten. 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 sandwich on bagel, with ham by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.