Egg white sandwich, with cheese: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A light yet flavorful sandwich, featuring a fluffy egg white patty and melted cheese, all nestled between two slices of bread for a protein-rich and satisfying meal. --- RECIPE --- Servings: 1 Prep Time: 7-10 minutes Ingredients: - 2 slices bread (e.g., whole wheat, white) - 2-3 large egg whites - 1 slice cheese (e.g., low-fat American, mozzarella) - 1/2 tsp cooking oil or cooking spray - Salt and pepper to taste Instructions: 1. Toast the bread lightly if desired. 2. Heat cooking oil or spray a non-stick skillet over medium heat. 3. Pour egg whites into the skillet, forming a thin patty. Cook until set, flipping once. Season with salt and pepper. 4. During the last minute of cooking, place the cheese slice on top of the egg white patty to melt. 5. Place the cooked egg white patty with melted cheese on one slice of bread and top with the second slice. 6. Serve immediately.
Per 100g reference serving, Egg white sandwich, with cheese provides 196 kcal of energy, 11.1g protein (23% of calories), 21.2g total carbohydrates (43% of calories, including 1.5g dietary fiber and 2.26g sugars), and 7.45g total fat (34% of calories).
Vitamins Profile in Egg white sandwich, with cheese (Per 100g)
Track how Egg white sandwich, 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) | 0.8 mg | 0.9% DV |
| Vitamin D (D2 + D3) | 0.6 µg | 3% DV |
| Vitamin B12 (Cobalamin) | 0.27 µg | 11.3% DV |
| Vitamin A (RAE) | 52 µg | 5.8% DV |
| Vitamin E (Alpha-Tocopherol) | 0.59 mg | 3.9% DV |
| Vitamin K (Phylloquinone) | 2.8 µg | 2.3% DV |
| Vitamin B1 (Thiamin) | 0.216 mg | 18% DV |
| Vitamin B2 (Riboflavin) | 0.307 mg | 23.6% DV |
| Vitamin B3 (Niacin) | 1.85 mg | 11.6% DV |
| Vitamin B6 (Pyridoxine) | 0.052 mg | 3.1% DV |
| Total Folate (Vitamin B9) | 45 µg | 11.2% DV |
| Folate (Dietary Folate Equivalents) | 62 µg | 15.5% DV |
| Natural Food Folate | 21 µg | 5.2% DV |
| Choline | 10.8 mg | 2% DV |
| Preformed Retinol | 50 µg | 5.6% DV |
| Beta-Carotene | 17 µg | 0.5% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 22 µg | 0.2% DV |
Minerals & Electrolytes in Egg white sandwich, 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) | 1.87 mg | 10.4% DV |
| Calcium (Ca) | 214 mg | 16.5% DV |
| Magnesium (Mg) | 19 mg | 4.5% DV |
| Potassium (K) | 133 mg | 2.8% DV |
| Zinc (Zn) | 0.95 mg | 8.6% DV |
| Selenium (Se) | 20.1 µg | 36.5% DV |
| Phosphorus (P) | 136 mg | 10.9% DV |
| Copper (Cu) | 0.073 mg | 8.1% DV |
| Sodium (Na) | 458 mg | 19.9% 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) | 0.114 g | 7.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.933 g | 6.7% DV |
| Monounsaturated Fat (MUFA) | 1.98 g | 6.6% DV |
| Polyunsaturated Fat (PUFA) | 1.05 g | 5.2% DV |
| Saturated Fat (SFA) | 3.45 g | 17.3% DV |
| Dietary Cholesterol | 16 mg | 5.3% 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 white sandwich, with cheese contains 196 calories (kcal), 11.1g of protein, 21.2g of carbohydrates (1.5g fiber, 2.26g total sugars), and 7.45g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Egg white sandwich, with cheese has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 4.4 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Egg white sandwich, 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 white sandwich, with cheese by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.