Egg white sandwich, with meat: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A lean and satisfying sandwich, featuring a fluffy egg white patty and savory meat, all nestled between two slices of bread for a protein-packed and flavorful meal. --- RECIPE --- Servings: 1 Prep Time: 7-10 minutes Ingredients: - 2 slices bread (e.g., whole wheat, white) - 2-3 large egg whites - 1-2 slices cooked lean meat (e.g., turkey bacon, lean ham) - 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. In the same skillet or a separate one, heat the cooked lean meat until warmed through. 5. Assemble the sandwich: place the cooked lean meat on one slice of bread, top with the cooked egg white patty, and then the second slice of bread. 6. Serve immediately.
Per 100g reference serving, Egg white sandwich, with meat provides 195 kcal of energy, 12.8g protein (26% of calories), 17.1g total carbohydrates (35% of calories, including 1.2g dietary fiber and 1.8g sugars), and 8.43g total fat (39% of calories).
Vitamins Profile in Egg white sandwich, with meat (Per 100g)
Track how Egg white sandwich, with meat 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) | 0.6 mg | 0.7% DV |
| Vitamin D (D2 + D3) | 0.6 µg | 3% DV |
| Vitamin B12 (Cobalamin) | 0.5 µg | 20.8% DV |
| Vitamin A (RAE) | 41 µg | 4.6% DV |
| Vitamin E (Alpha-Tocopherol) | 0.53 mg | 3.5% DV |
| Vitamin K (Phylloquinone) | 2.4 µg | 2% DV |
| Vitamin B1 (Thiamin) | 0.183 mg | 15.2% DV |
| Vitamin B2 (Riboflavin) | 0.315 mg | 24.2% DV |
| Vitamin B3 (Niacin) | 2.68 mg | 16.7% DV |
| Vitamin B6 (Pyridoxine) | 0.122 mg | 7.2% DV |
| Total Folate (Vitamin B9) | 37 µg | 9.2% DV |
| Folate (Dietary Folate Equivalents) | 50 µg | 12.5% DV |
| Natural Food Folate | 18 µg | 4.5% DV |
| Choline | 23 mg | 4.2% DV |
| Preformed Retinol | 40 µg | 4.4% DV |
| Beta-Carotene | 13 µg | 0.4% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 17 µg | 0.2% DV |
Minerals & Electrolytes in Egg white sandwich, with meat (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) | 1.76 mg | 9.8% DV |
| Calcium (Ca) | 178 mg | 13.7% DV |
| Magnesium (Mg) | 20 mg | 4.8% DV |
| Potassium (K) | 181 mg | 3.9% DV |
| Zinc (Zn) | 1.38 mg | 12.5% DV |
| Selenium (Se) | 19 µg | 34.5% DV |
| Phosphorus (P) | 151 mg | 12.1% DV |
| Copper (Cu) | 0.075 mg | 8.3% DV |
| Sodium (Na) | 508 mg | 22.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.002 g | 0.4% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.137 g | 8.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.43 g | 10.2% DV |
| Monounsaturated Fat (MUFA) | 2.31 g | 7.7% DV |
| Polyunsaturated Fat (PUFA) | 1.59 g | 8% DV |
| Saturated Fat (SFA) | 3.35 g | 16.8% DV |
| Dietary Cholesterol | 31 mg | 10.3% 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 meat contains 195 calories (kcal), 12.8g of protein, 17.1g of carbohydrates (1.2g fiber, 1.8g total sugars), and 8.43g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Egg white sandwich, with meat has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 5.25 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Egg white sandwich, with meat: 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 meat by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.