Egg white sandwich: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A light and protein-focused sandwich, featuring a fluffy egg white patty nestled between two slices of bread, offering a wholesome and satisfying meal. --- RECIPE --- Servings: 1 Prep Time: 5-7 minutes Ingredients: - 2 slices bread (e.g., whole wheat, white) - 2-3 large egg whites - 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. Place the cooked egg white patty on one slice of bread and top with the second slice. 5. Serve immediately.
Per 100g reference serving, Egg white sandwich provides 166 kcal of energy, 9.41g protein (23% of calories), 24.1g total carbohydrates (58% of calories, including 1.8g dietary fiber and 2.16g sugars), and 3.62g total fat (19% of calories).
Vitamins Profile in Egg white sandwich (Per 100g)
Track how Egg white sandwich 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) | 0.9 mg | 1% DV |
| Vitamin B12 (Cobalamin) | 0.05 µg | 2.1% DV |
| Vitamin A (RAE) | 12 µg | 1.3% DV |
| Vitamin E (Alpha-Tocopherol) | 0.57 mg | 3.8% DV |
| Vitamin K (Phylloquinone) | 2.9 µg | 2.4% DV |
| Vitamin B1 (Thiamin) | 0.25 mg | 20.8% DV |
| Vitamin B2 (Riboflavin) | 0.296 mg | 22.8% DV |
| Vitamin B3 (Niacin) | 2.17 mg | 13.5% DV |
| Vitamin B6 (Pyridoxine) | 0.048 mg | 2.8% DV |
| Total Folate (Vitamin B9) | 50 µg | 12.5% DV |
| Folate (Dietary Folate Equivalents) | 70 µg | 17.5% DV |
| Natural Food Folate | 22 µg | 5.5% DV |
| Choline | 9 mg | 1.6% DV |
| Preformed Retinol | 12 µg | 1.3% DV |
| Beta-Carotene | 5 µg | 0.1% DV |
| Lutein + Zeaxanthin | 22 µg | 0.2% DV |
Minerals & Electrolytes in Egg white sandwich (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) | 2.13 mg | 11.8% DV |
| Calcium (Ca) | 89 mg | 6.8% DV |
| Magnesium (Mg) | 17 mg | 4% DV |
| Potassium (K) | 130 mg | 2.8% DV |
| Zinc (Zn) | 0.56 mg | 5.1% DV |
| Selenium (Se) | 19.7 µg | 35.8% DV |
| Phosphorus (P) | 55 mg | 4.4% DV |
| Copper (Cu) | 0.081 mg | 9% DV |
| Sodium (Na) | 357 mg | 15.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.112 g | 7% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.932 g | 6.7% DV |
| Monounsaturated Fat (MUFA) | 1.17 g | 3.9% DV |
| Polyunsaturated Fat (PUFA) | 1.04 g | 5.2% DV |
| Saturated Fat (SFA) | 1.1 g | 5.5% DV |
| Dietary Cholesterol | 2 mg | 0.7% 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 white sandwich contains 166 calories (kcal), 9.41g of protein, 24.1g of carbohydrates (1.8g fiber, 2.16g total sugars), and 3.62g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Egg white sandwich has an estimated food pH of 6.2 and a Potential Renal Acid Load (PRAL) score of 2.32 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Egg white sandwich: 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 white sandwich by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.