Egg sandwich on English muffin, 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 English muffin for a comforting and flavorful start to your day. --- RECIPE --- Servings: 1 Prep Time: 7-10 minutes Ingredients: - 1 English muffin - 1 large egg - 1-2 slices cooked ham - 1/2 tsp butter or oil - Salt and pepper to taste Instructions: 1. Split the English muffin in half and toast until golden brown. 2. While the muffin 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 English muffin, top with the cooked egg, and then the other half. 6. Serve immediately.
Per 100g reference serving, Egg sandwich on English muffin, with ham provides 222 kcal of energy, 12.2g protein (22% of calories), 19.3g total carbohydrates (35% of calories, including 1.4g dietary fiber and 2.03g sugars), and 10.7g total fat (43% of calories).
Vitamins Profile in Egg sandwich on English muffin, with ham (Per 100g)
Track how Egg sandwich on English muffin, 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 C (Ascorbic Acid) | 0.7 mg | 0.8% DV |
| Vitamin D (D2 + D3) | 1.5 µg | 7.5% DV |
| Vitamin B12 (Cobalamin) | 0.54 µg | 22.5% DV |
| Vitamin A (RAE) | 112 µg | 12.4% DV |
| Vitamin E (Alpha-Tocopherol) | 0.93 mg | 6.2% DV |
| Vitamin K (Phylloquinone) | 2.7 µg | 2.3% DV |
| Vitamin B1 (Thiamin) | 0.246 mg | 20.5% DV |
| Vitamin B2 (Riboflavin) | 0.308 mg | 23.7% DV |
| Vitamin B3 (Niacin) | 2.08 mg | 13% DV |
| Vitamin B6 (Pyridoxine) | 0.095 mg | 5.6% DV |
| Total Folate (Vitamin B9) | 60 µg | 15% DV |
| Folate (Dietary Folate Equivalents) | 75 µg | 18.8% DV |
| Natural Food Folate | 37 µg | 9.2% DV |
| Choline | 109 mg | 19.8% DV |
| Preformed Retinol | 111 µg | 12.3% DV |
| Beta-Carotene | 15 µg | 0.4% DV |
| Beta-Cryptoxanthin | 6 µg | 1% DV |
| Lutein + Zeaxanthin | 197 µg | 2% DV |
Minerals & Electrolytes in Egg sandwich on English muffin, 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) | 2.35 mg | 13.1% DV |
| Calcium (Ca) | 214 mg | 16.5% DV |
| Magnesium (Mg) | 19 mg | 4.5% DV |
| Potassium (K) | 135 mg | 2.9% DV |
| Zinc (Zn) | 1.44 mg | 13.1% DV |
| Selenium (Se) | 25.7 µg | 46.7% DV |
| Phosphorus (P) | 204 mg | 16.3% DV |
| Copper (Cu) | 0.066 mg | 7.3% DV |
| Sodium (Na) | 495 mg | 21.5% 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) | 0.112 g | 7% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.41 g | 10.1% DV |
| Monounsaturated Fat (MUFA) | 3.25 g | 10.8% DV |
| Polyunsaturated Fat (PUFA) | 1.65 g | 8.2% DV |
| Saturated Fat (SFA) | 4.44 g | 22.2% DV |
| Dietary Cholesterol | 162 mg | 54% 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 English muffin, with ham contains 222 calories (kcal), 12.2g of protein, 19.3g of carbohydrates (1.4g fiber, 2.03g total sugars), and 10.7g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Egg sandwich on English muffin, with ham has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 7.4 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Egg sandwich on English muffin, with ham: Cereals containing gluten, Eggs. 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 English muffin, with ham by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.