Egg sandwich on wheat bread: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A wholesome and satisfying sandwich, featuring a perfectly cooked egg nestled between two slices of hearty wheat bread, offering a nutritious start to your day or a light meal. --- RECIPE --- Servings: 1 Prep Time: 5-7 minutes Ingredients: - 2 slices wheat bread - 1 large egg - 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. While the egg cooks, toast the wheat bread lightly if desired. 4. Place the cooked egg on one slice of bread and top with the second slice. 5. Serve immediately.
Per 100g reference serving, Egg sandwich on wheat bread provides 226 kcal of energy, 11.5g protein (20% of calories), 24.1g total carbohydrates (43% of calories, including 2.8g dietary fiber and 2.81g sugars), and 9.25g total fat (37% of calories).
Vitamins Profile in Egg sandwich on wheat bread (Per 100g)
Track how Egg sandwich on wheat bread 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) | 1.1 µg | 5.5% DV |
| Vitamin B12 (Cobalamin) | 0.36 µg | 15% DV |
| Vitamin A (RAE) | 92 µg | 10.2% DV |
| Vitamin E (Alpha-Tocopherol) | 1.06 mg | 7.1% DV |
| Vitamin K (Phylloquinone) | 5.3 µg | 4.4% DV |
| Vitamin B1 (Thiamin) | 0.235 mg | 19.6% DV |
| Vitamin B2 (Riboflavin) | 0.289 mg | 22.2% DV |
| Vitamin B3 (Niacin) | 2.55 mg | 15.9% DV |
| Vitamin B6 (Pyridoxine) | 0.128 mg | 7.5% DV |
| Total Folate (Vitamin B9) | 62 µg | 15.5% DV |
| Folate (Dietary Folate Equivalents) | 67 µg | 16.8% DV |
| Natural Food Folate | 54 µg | 13.5% DV |
| Choline | 131 mg | 23.8% DV |
| Preformed Retinol | 92 µg | 10.2% DV |
| Beta-Carotene | 6 µg | 0.2% DV |
| Beta-Cryptoxanthin | 6 µg | 1% DV |
| Lutein + Zeaxanthin | 257 µg | 2.6% DV |
Minerals & Electrolytes in Egg sandwich on wheat bread (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) | 2.39 mg | 13.3% DV |
| Calcium (Ca) | 106 mg | 8.2% DV |
| Magnesium (Mg) | 34 mg | 8.1% DV |
| Potassium (K) | 158 mg | 3.4% DV |
| Zinc (Zn) | 1.26 mg | 11.5% DV |
| Selenium (Se) | 28.3 µg | 51.5% DV |
| Phosphorus (P) | 169 mg | 13.5% DV |
| Copper (Cu) | 0.1 mg | 11.1% DV |
| Sodium (Na) | 348 mg | 15.1% 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) | 0.17 g | 10.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 2.08 g | 14.9% DV |
| Monounsaturated Fat (MUFA) | 2.93 g | 9.8% DV |
| Polyunsaturated Fat (PUFA) | 2.41 g | 12.1% DV |
| Saturated Fat (SFA) | 2.52 g | 12.6% DV |
| Dietary Cholesterol | 185 mg | 61.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Egg sandwich on wheat bread contains 226 calories (kcal), 11.5g of protein, 24.1g of carbohydrates (2.8g fiber, 2.81g total sugars), and 9.25g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Egg sandwich on wheat bread has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of 6.3 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Egg sandwich on wheat bread: 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 wheat bread by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.