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Chicken Egg Sandwich Calories
Protein-rich, filling sandwich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chicken Egg Sandwich (160 g) has 312 calories. That works out to 195 calories per 100 g. It contains 28.8 g of carbs, 21.6 g of protein, 11.5 g of fat and 2.6 g of fiber. Its 12.8 µg of Biotin covers 43% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Chicken Egg Sandwich Nutrition Facts
Selected: 1 piece (medium) · 160 g
312
KCAL / 160G
Carbs
28.8g
· 10% DV
Protein
21.6g
· 43% DV
Fat
11.5g
· 15% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 28% · Fat 34%
Chicken Egg Sandwich nutrition facts table · 1 piece (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 312 kcal | |
| Total fat | 11.5 g | 15% |
| Saturated fat | 3.2 g | 16% |
| Trans fat | 0.06 g | |
| Sodium | 592 mg | 26% |
| Total carbohydrate | 28.8 g | 10% |
| Fiber | 2.6 g | 9% |
| Protein | 21.6 g | 43% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Chicken Egg Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 160 g | 312 kcal |
| 1 piece (mini) | 80 g | 156 kcal |
| 100 g | 100 g | 195 kcal |
| 1 piece (thin) | 100 g | 195 kcal |
| 1 piece (small) | 120 g | 234 kcal |
| 1 serving (medium) | 160 g | 312 kcal |
| 1 piece (thick) | 200 g | 390 kcal |
| 1 piece (large) | 220 g | 429 kcal |
| 1 piece (jumbo) | 320 g | 624 kcal |
| 2 piece (double) | 320 g | 624 kcal |
Calculated from 195 calories per 100 g.
Frequently Asked Questions About Chicken Egg Sandwich
How do you make a chicken egg sandwich?
To make a chicken egg sandwich, layer fully cooked chicken and sliced hard-boiled egg between pieces of bread. Add crisp vegetables and a little mustard or mayonnaise, then assemble shortly before eating to keep the bread from getting soggy.
Is a chicken egg sandwich healthy?
A chicken egg sandwich can be a satisfying meal because it combines protein with bread. Choose whole-grain bread, add vegetables, and keep creamy or salty sauces modest to make it a more balanced option.
What bread is best for a chicken egg sandwich?
Sturdy bread works best for a chicken egg sandwich because it holds the chicken, egg, and toppings without falling apart. Whole-grain or sourdough slices are good choices; lightly toasting the bread helps it stay firm.
How do you keep a chicken egg sandwich from getting soggy?
Keep a chicken egg sandwich from getting soggy by drying washed vegetables, using only a thin layer of sauce, and placing lettuce between moist fillings and the bread. If packing it ahead, keep wet ingredients separate until serving.
Can you make a chicken egg sandwich ahead of time?
Yes, you can prepare a chicken egg sandwich ahead, but it is best assembled the same day. For better texture, refrigerate the cooked chicken and egg separately, then add the vegetables and sauce just before eating.
How long can a chicken egg sandwich sit out?
A chicken egg sandwich should not sit at room temperature for more than two hours, or more than one hour in hot conditions. Keep it chilled during transport, since cooked chicken and egg can become unsafe when left warm.
Can you freeze a chicken egg sandwich?
Freezing a chicken egg sandwich is not recommended: thawed egg can turn rubbery, vegetables release water, and the bread may become soggy. Freeze cooked chicken separately if needed, then add fresh egg and toppings when assembling.
Can you eat a chicken egg sandwich cold?
Yes, a chicken egg sandwich can be eaten cold, and it is often served that way. Cook the chicken and egg thoroughly first, chill them promptly, and keep the assembled sandwich refrigerated until it is time to eat.
What sauce goes well in a chicken egg sandwich?
Mustard, mayonnaise, or a lightly seasoned yogurt sauce all work in a chicken egg sandwich. Mustard adds a sharper flavor, while yogurt keeps the filling fresh-tasting; use just enough to coat the ingredients without soaking the bread.
What should you serve with a chicken egg sandwich?
Serve a chicken egg sandwich with a green salad, sliced fruit, or crunchy raw vegetables for a simple meal. Soup is another good pairing, especially when you want a warm side without making the sandwich itself heavier.
Chicken Egg Sandwich Vitamins & Minerals
Vitamins
Biotin
12.8µg · 43% DV
B12
0.8µg · 33% DV
B5
1.28mg · 26% DV
B2
0.29mg · 22% DV
Minerals
Selenium
21µg · 38% DV
Phosphorus
192mg · 27% DV
Sodium
592mg · 26% DV
Zinc
1.76mg · 16% DV
Potassium ⭐
272mg · 8% DV
Chicken Egg Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken Egg Sandwich
To burn the 312 calories in 1 piece (medium) (160 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Chicken Egg Sandwich?
A Chicken Egg Sandwich brings cooked chicken and egg together between slices of bread or in a roll. It is a straightforward, adaptable sandwich rather than a dish tied to one particular origin: the chicken may be leftover roast meat, while the egg is commonly boiled or cooked in a pan. Fillings and bread vary from one kitchen to another.
It works as a quick lunch, a packed meal or a substantial breakfast, and is easy to pair with salad, sliced vegetables or soup. Chicken and egg make it a protein-rich, filling choice; it provides 13.5 g of protein per 100 g. For a lighter version, choose plenty of crisp vegetables and go easy on rich spreads.
How Nutritious Is Chicken Egg Sandwich?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Chicken Egg Sandwich Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Chicken Egg Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Chicken Egg Sandwich Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Chicken Egg Sandwich Fat Profile
SATURATED
3.2g
MONOUNSATURATED
3.84g
POLYUNSATURATED
2.08g
Omega 6:3 ratio 12.6:1
Above the ideal 4:1 (12.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.