1 serving (150 grams) contains 300 calories, 15.0 grams of protein, 12.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
473.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 6.3 g | 31% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 236.6 mg | 78% | |
| Sodium | 709.8 mg | 30% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 7.9 g | 28% | |
| Sugars | 4.7 g | ||
| protein | 23.7 g | 47% | |
| Vitamin D | 63.1 mcg | 315% | |
| Calcium | 157.7 mg | 12% | |
| Iron | 3.9 mg | 21% | |
| Potassium | 394.3 mg | 8% | |
* 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 scrambled eggs and arugula
A whole grain sandwich with scrambled eggs and arugula is a nutrient-dense meal that combines elements of American and European breakfast cuisines. The base of this dish is whole grain bread, which provides complex carbohydrates and dietary fiber. Scrambled eggs offer high-quality protein, essential for muscle repair and maintenance, along with vitamins such as B12 and D. Arugula, a leafy green vegetable, enhances the nutritional value by adding vitamins A and K, calcium, and antioxidants. This balanced meal is packed with macronutrients and micronutrients, making it an excellent option for a hearty, health-forward breakfast or brunch.
Health Benefits
- Rich in fiber from whole grain bread, which supports digestive health and helps maintain stable blood sugar levels.
- Contains high-quality protein from eggs, which is essential for muscle repair and overall cellular function.
- Packed with vitamin K from arugula, supporting bone health and proper blood clotting.
- Provides lutein and zeaxanthin from arugula and eggs, antioxidants important for eye health.
- Source of vitamin D from eggs, which aids in calcium absorption and supports immune health.
Dietary Considerations
Selection and Storage
Store prepared sandwiches in an airtight container in the refrigerator and consume within 24 hours for freshness. Reheat eggs gently to preserve texture.
Common Questions About Whole grain sandwich with scrambled eggs and arugula Nutrition
How much protein and calories are in a whole grain sandwich with scrambled eggs and arugula?
A typical serving of this sandwich contains approximately 15-20 grams of protein, mainly from the eggs and whole grain bread, and around 250-350 calories, depending on portion size and added ingredients like oil or cheese. It also provides vitamins like A, C, and K from the arugula and essential minerals like selenium from eggs.
Can I eat a whole grain sandwich with scrambled eggs and arugula on a keto or low-carb diet?
This sandwich is not ideal for a strict keto diet due to the carbohydrate content in whole grain bread, which typically contains about 12-20 grams of carbs per slice. For a lower-carb option, consider swapping whole grain bread with a keto-friendly alternative, like cauliflower thins or lettuce wraps.
What are the health benefits of a whole grain sandwich with scrambled eggs and arugula?
This sandwich offers numerous health benefits. Whole grain bread provides fiber that supports digestion and heart health, while eggs are rich in high-quality protein and essential nutrients like choline for brain health. Arugula adds antioxidants and vitamins like K, which supports bone health. However, keep an eye on portion sizes to avoid excessive calorie intake.
What is the recommended portion size for a whole grain sandwich with scrambled eggs and arugula?
A balanced portion consists of two slices of whole grain bread, two scrambled eggs, and a handful of arugula (about 1 cup). This combination provides sufficient nutrients for a standard meal while keeping calories and macronutrients balanced for most diets.
How does a whole grain sandwich with scrambled eggs and arugula compare to similar breakfast options like avocado toast or oatmeal?
This sandwich provides more protein than avocado toast, which is primarily healthy fats and carbs from avocado and bread. Compared to oatmeal, it offers fewer overall carbs and more savory flavors, but oatmeal may provide more soluble fiber. Both options can be tailored to specific dietary needs, but the sandwich is better suited for those seeking a protein-rich meal.
