1 serving (150 grams) contains 350 calories, 15.0 grams of protein, 15.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
555.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 238.1 mg | 79% | |
| Sodium | 952.4 mg | 41% | |
| Total Carbohydrates | 63.5 g | 23% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 7.9 g | ||
| protein | 23.8 g | 47% | |
| Vitamin D | 63.5 mcg | 317% | |
| Calcium | 158.7 mg | 12% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 317.5 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Whole grain sandwich with egg salad
A whole grain sandwich with egg salad is a nutritious and wholesome meal often associated with Western cuisine. The sandwich typically features slices of whole grain bread, which are high in dietary fiber, and a filling made from eggs, mayonnaise, mustard, and seasonings. This dish combines protein from the eggs, healthy fats from mayonnaise, complex carbohydrates from the bread, and essential vitamins and minerals. Whole grain bread provides B vitamins and dietary fiber, while eggs are an excellent source of high-quality protein, vitamin D, and choline. This sandwich is well-balanced and satisfies both energy and nutrient requirements, making it an ideal dish for breakfast, lunch, or a light dinner option.
Health Benefits
- Rich in dietary fiber from whole grain bread, which supports digestive health and aids in maintaining stable blood sugar levels.
- Excellent source of high-quality protein and choline from eggs, which are essential for muscle repair and brain health.
- Provides vitamin D from eggs, which supports bone health and immune function by aiding calcium absorption.
- Contains heart-healthy unsaturated fats from mayonnaise when prepared with olive oil-, avocado-, or canola-based versions.
- B vitamins from whole grain bread support energy metabolism and the functioning of the nervous system.
Dietary Considerations
Selection and Storage
Store the egg salad separately in an airtight container in the refrigerator and consume within 3-5 days. Assemble the sandwich just before serving to prevent the bread from becoming soggy.
Common Questions About Whole grain sandwich with egg salad Nutrition
How much protein and calories are in a whole grain sandwich with egg salad?
A typical whole grain sandwich with egg salad provides about 15-20 grams of protein and roughly 300-350 calories depending on the portion size and recipe. It also contains healthy fats from the eggs, fiber from the bread, and a variety of vitamins such as B12, vitamin D, and folate.
Can I have a whole grain sandwich with egg salad on a keto diet?
A whole grain sandwich with egg salad is not typically keto-friendly due to the higher carbohydrate content of whole grain bread. Keto diets focus on very low carb intake, so replacing the bread with a low-carb alternative like lettuce wraps or almond flour bread might make it suitable.
Are there any specific health benefits or concerns with eating a whole grain sandwich with egg salad?
This sandwich is a well-balanced meal that provides protein, healthy fats, and fiber, which can aid in satiety and digestion. However, traditional egg salad recipes may contain mayonnaise, which can be high in calories and saturated fats, so moderation or using lighter mayo options is advised.
What is the recommended portion size for a whole grain sandwich with egg salad?
A suitable portion size would be one sandwich made with two slices of whole grain bread and about half a cup of egg salad filling (approx. 100-120 grams). This provides a balanced meal, but portion sizes may vary based on individual dietary needs and activity levels.
How does a whole grain sandwich with egg salad compare to one made with white bread or other fillings?
A sandwich made with whole grain bread is generally healthier than one made with white bread as it provides more fiber, vitamins, and a slower-releasing energy source. Compared to other fillings, egg salad is protein-rich but can be higher in fat than leaner fillings like turkey or grilled vegetables, depending on the recipe used.
