Egg sandwich on wheat bread, with meat and cheese: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A wholesome and satisfying breakfast sandwich, featuring a perfectly cooked egg, savory meat, and melted cheese, all layered between two slices of hearty wheat bread. --- RECIPE --- Servings: 1 Prep Time: 10-12 minutes Ingredients: - 2 slices wheat bread - 1 large egg - 1 slice cheese (e.g., American, cheddar) - 1-2 slices cooked meat (e.g., bacon, ham, sausage patty) - 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. Cook the egg to your desired doneness. Season with salt and pepper. During the last minute of cooking, place the cheese slice on top of the egg to melt. 3. In the same skillet or a separate one, heat the cooked meat until warmed through. 4. While the egg and meat cook, toast the wheat bread lightly if desired. 5. Assemble the sandwich: place the cooked meat on one slice of bread, top with the cooked egg and melted cheese, and then the second slice of bread. 6. Serve immediately.
Per 100g reference serving, Egg sandwich on wheat bread, with meat and cheese provides 277 kcal of energy, 13.8g protein (20% of calories), 16.5g total carbohydrates (24% of calories, including 1.8g dietary fiber and 2.36g sugars), and 17.3g total fat (56% of calories).
Vitamins Profile in Egg sandwich on wheat bread, with meat and cheese (Per 100g)
Track how Egg sandwich on wheat bread, with meat and 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 D (D2 + D3) | 1.5 µg | 7.5% DV |
| Vitamin B12 (Cobalamin) | 0.62 µg | 25.8% DV |
| Vitamin A (RAE) | 98 µg | 10.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.94 mg | 6.3% DV |
| Vitamin K (Phylloquinone) | 3.7 µg | 3.1% DV |
| Vitamin B1 (Thiamin) | 0.213 mg | 17.8% DV |
| Vitamin B2 (Riboflavin) | 0.272 mg | 20.9% DV |
| Vitamin B3 (Niacin) | 2.98 mg | 18.6% DV |
| Vitamin B6 (Pyridoxine) | 0.138 mg | 8.1% DV |
| Total Folate (Vitamin B9) | 42 µg | 10.5% DV |
| Folate (Dietary Folate Equivalents) | 45 µg | 11.2% DV |
| Natural Food Folate | 37 µg | 9.2% DV |
| Choline | 100 mg | 18.3% DV |
| Preformed Retinol | 97 µg | 10.8% DV |
| Beta-Carotene | 13 µg | 0.4% DV |
| Beta-Cryptoxanthin | 5 µg | 0.8% DV |
| Lutein + Zeaxanthin | 169 µg | 1.7% DV |
Minerals & Electrolytes in Egg sandwich on wheat bread, with meat and 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) | 1.85 mg | 10.3% DV |
| Calcium (Ca) | 177 mg | 13.6% DV |
| Magnesium (Mg) | 29 mg | 6.9% DV |
| Potassium (K) | 192 mg | 4.1% DV |
| Zinc (Zn) | 1.69 mg | 15.4% DV |
| Selenium (Se) | 25.4 µg | 46.2% DV |
| Phosphorus (P) | 211 mg | 16.9% DV |
| Copper (Cu) | 0.086 mg | 9.6% DV |
| Sodium (Na) | 506 mg | 22% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.17 g | 10.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 2.74 g | 19.6% DV |
| Monounsaturated Fat (MUFA) | 6.06 g | 20.2% DV |
| Polyunsaturated Fat (PUFA) | 3.14 g | 15.7% DV |
| Saturated Fat (SFA) | 6.23 g | 31.1% DV |
| Dietary Cholesterol | 150 mg | 50% 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 meat and cheese contains 277 calories (kcal), 13.8g of protein, 16.5g of carbohydrates (1.8g fiber, 2.36g total sugars), and 17.3g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Egg sandwich on wheat bread, with meat and cheese has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 7.46 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Egg sandwich on wheat bread, with meat and 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 meat and cheese by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.