Over-Medium Egg Sandwich
breakfast sandwich
1 serving of over-medium egg sandwich (breakfast sandwich) contains 216 Calories. The macronutrient breakdown is 36% carbs, 39% fat, and 25% protein. This is a good source of protein (26% of your Daily Value), fiber (20% of your Daily Value), and calcium (19% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 6 minutes
Ingredients
Directions
- Toast bread, cook eggs and spinach (can also leave spinach raw). Spread mustard on toast, build with egg/spinach mix and top with a slice of cheese
Nutrition Facts
For 1 serving of over-medium egg sandwich (128g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 216 | |
| Fats | 10g | 13% |
| Saturated fats | 4g | 18% |
| Trans fats | 0g | |
| Cholesterol | 196mg | 65% |
| Sodium | 553mg | 24% |
| Carbs | 21g | 8% |
| Net carbs | 15g | |
| Fiber | 6g | 20% |
| Sugar | 0.2g | |
| Protein | 15g | |
| Calcium | 191mg | 19% |
| Iron | 2mg | 25% |
| Potassium | 163mg | 3% |
| Vitamin D | 1μg | 7% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 844μg | |
| Caffeine | 0mg | |
| Choline | 151mg | 28% |
| Copper | 0.1mg | 7% |
| Fluoride | 1μg | |
| Folate (B9) | 53μg | 13% |
| Lycopene | 0μg | |
| Magnesium | 22mg | 5% |
| Manganese | 0.2mg | 7% |
| Niacin | 0.2mg | 1% |
| Pantothenic acid | 1mg | 16% |
| Phosphorus | 114mg | 16% |
| Retinol | 80μg | |
| Riboflavin (B2) | 0.3mg | 20% |
| Selenium | 18μg | 33% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 5% |
| Vitamin A IU | 1677IU | |
| Vitamin A | 191μg | 21% |
| Vitamin B12 | 0.4μg | 19% |
| Vitamin B6 | 0.1mg | 9% |
| Vitamin C | 4mg | 5% |
| Vitamin D IU | 41IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 1mg | 6% |
| Vitamin K | 73μg | 61% |
| Zinc | 1mg | 7% |
| Sugars | ||
| Sugar | 0.2g | |
| Sucrose | 0g | |
| Glucose | 2g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 4g | 18% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.4g | |
| Arginine | 0.5g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.3g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.4g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 0.4g | |
| Proline | 0.3g | |
| Serine | 1g | |
| Threonine | 0.3g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.3g | |
| Valine | 0.5g | |
