Egg sandwich on wheat bread, with cheese: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A wholesome and comforting sandwich, featuring a perfectly cooked egg and melted cheese tucked between two slices of hearty wheat bread, offering a satisfying and nutritious meal. --- RECIPE --- Servings: 1 Prep Time: 7-10 minutes Ingredients: - 2 slices wheat bread - 1 large egg - 1 slice cheese (e.g., American, cheddar) - 1/2 tsp butter or oil - Salt and pepper to taste Instructions: 1. Heat butter or oil in a small non-stick skillet over medium heat. 2. Crack the egg into the skillet and cook to your desired doneness (e.g., fried, scrambled). Season with salt and pepper. 3. During the last minute of cooking, place the cheese slice on top of the egg to melt. 4. While the egg cooks, toast the wheat bread lightly if desired. 5. Place the cooked egg with melted cheese on one slice of bread and top with the second slice. 6. Serve immediately.
Per 100g reference serving, Egg sandwich on wheat bread, with cheese provides 246 kcal of energy, 12.9g protein (21% of calories), 21.2g total carbohydrates (34% of calories, including 2.4g dietary fiber and 2.81g sugars), and 12.2g total fat (45% of calories).
Vitamins Profile in Egg sandwich on wheat bread, with cheese (Per 100g)
Track how Egg sandwich on wheat bread, with cheese 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) | 0.1 mg | 0.1% DV |
| Vitamin D (D2 + D3) | 1.5 µg | 7.5% DV |
| Vitamin B12 (Cobalamin) | 0.53 µg | 22.1% DV |
| Vitamin A (RAE) | 120 µg | 13.3% DV |
| Vitamin E (Alpha-Tocopherol) | 1 mg | 6.7% DV |
| Vitamin K (Phylloquinone) | 4.9 µg | 4.1% DV |
| Vitamin B1 (Thiamin) | 0.203 mg | 16.9% DV |
| Vitamin B2 (Riboflavin) | 0.301 mg | 23.2% DV |
| Vitamin B3 (Niacin) | 2.17 mg | 13.6% DV |
| Vitamin B6 (Pyridoxine) | 0.12 mg | 7.1% DV |
| Total Folate (Vitamin B9) | 54 µg | 13.5% DV |
| Folate (Dietary Folate Equivalents) | 59 µg | 14.8% DV |
| Natural Food Folate | 48 µg | 12% DV |
| Choline | 114 mg | 20.7% DV |
| Preformed Retinol | 118 µg | 13.1% DV |
| Beta-Carotene | 17 µg | 0.5% DV |
| Beta-Cryptoxanthin | 6 µg | 1% DV |
| Lutein + Zeaxanthin | 221 µg | 2.2% DV |
Minerals & Electrolytes in Egg sandwich on wheat bread, with cheese (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) | 2.09 mg | 11.6% DV |
| Calcium (Ca) | 229 mg | 17.6% DV |
| Magnesium (Mg) | 34 mg | 8.1% DV |
| Potassium (K) | 157 mg | 3.3% DV |
| Zinc (Zn) | 1.54 mg | 14% DV |
| Selenium (Se) | 27.4 µg | 49.8% DV |
| Phosphorus (P) | 232 mg | 18.6% DV |
| Copper (Cu) | 0.089 mg | 9.9% DV |
| Sodium (Na) | 450 mg | 19.6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.163 g | 10.2% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.91 g | 13.6% DV |
| Monounsaturated Fat (MUFA) | 3.46 g | 11.5% DV |
| Polyunsaturated Fat (PUFA) | 2.2 g | 11% DV |
| Saturated Fat (SFA) | 4.65 g | 23.3% DV |
| Dietary Cholesterol | 170 mg | 56.7% 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 wheat bread, with cheese contains 246 calories (kcal), 12.9g of protein, 21.2g of carbohydrates (2.4g fiber, 2.81g total sugars), and 12.2g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Egg sandwich on wheat bread, with cheese has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 7.73 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Egg sandwich on wheat bread, with cheese: Milk, 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 wheat bread, with cheese by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.