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Egg Mayo Sandwich Calories
Protein and healthy fat source, filling sandwich
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Egg Mayo Sandwich (120 g) has 276 calories. That works out to 230 calories per 100 g. It contains 26.4 g of carbs, 10.2 g of protein, 13.8 g of fat and 1.9 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Egg Mayo Sandwich Nutrition Facts
Selected: 1 piece (medium) · 120 g
276
KCAL / 120G
Carbs
26.4g
· 10% DV
Protein
10.2g
· 20% DV
Fat
13.8g
· 18% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 15% · Fat 46%
Egg Mayo Sandwich nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 276 kcal | |
| Total fat | 13.8 g | 18% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0.05 g | |
| Sodium | 492 mg | 21% |
| Total carbohydrate | 26.4 g | 10% |
| Fiber | 1.9 g | 7% |
| Protein | 10.2 g | 20% |
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 Egg Mayo Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 276 kcal |
| 1 slice (half) | 60 g | 138 kcal |
| 1 piece (half) | 60 g | 138 kcal |
| 1 piece (small) | 90 g | 207 kcal |
| 100 g | 100 g | 230 kcal |
| 1 serving (medium) | 150 g | 345 kcal |
| 1 piece (large) | 160 g | 368 kcal |
| 1 serving (large) | 200 g | 460 kcal |
| 2 piece (double) | 240 g | 552 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Egg Mayo Sandwich
How do you make an Egg Mayo Sandwich?
Make an Egg Mayo Sandwich by mashing hard-boiled eggs with mayonnaise, seasoning the mixture, and spreading it between slices of bread. Add lettuce or chopped chives if you like, and assemble just before eating to keep the bread from getting soggy.
Should the eggs be hard-boiled for an Egg Mayo Sandwich?
Yes, hard-boiled eggs are the usual choice for an Egg Mayo Sandwich because they mash neatly and make a stable filling. Cool and peel them before mixing with mayonnaise; soft-boiled eggs can make the filling runny and harder to spread.
How long does an Egg Mayo Sandwich last in the fridge?
An Egg Mayo Sandwich can generally be kept covered in the refrigerator for 3–4 days. For better texture, refrigerate the egg-and-mayonnaise filling separately from the bread and assemble the sandwich shortly before serving.
Can you freeze an Egg Mayo Sandwich?
You can freeze an Egg Mayo Sandwich, but the texture is usually poor after thawing: mayonnaise may separate and the bread can become damp. It is better to prepare the filling fresh and refrigerate it than to freeze the assembled sandwich.
How do you stop an Egg Mayo Sandwich from going soggy?
Keep an Egg Mayo Sandwich from going soggy by adding the filling shortly before serving and avoiding watery ingredients such as tomato. A lettuce leaf between the bread and filling can help, and lightly toasting the bread adds another barrier against moisture.
What bread is best for an Egg Mayo Sandwich?
Soft sandwich bread is a classic choice for an Egg Mayo Sandwich, while sturdy whole-grain bread gives it more bite and holds the filling well. Lightly toasting the slices helps if you prefer a firmer texture or need to pack the sandwich.
Can you make an Egg Mayo Sandwich the night before?
Yes, you can make an Egg Mayo Sandwich the night before, but keep it refrigerated in an airtight container. For the best texture, store the filling separately and put the sandwich together in the morning; use a chilled lunch bag if taking it out.
Why is the filling in an Egg Mayo Sandwich watery?
The filling in an Egg Mayo Sandwich can turn watery if the eggs are not cooled and drained well, or if watery add-ins release liquid. Let hard-boiled eggs cool completely, avoid adding excess mayonnaise, and mix in vegetables only after removing their extra moisture.
What goes well with an Egg Mayo Sandwich?
An Egg Mayo Sandwich pairs well with a green salad, soup, pickles, or crunchy raw vegetables. For a simple lunch, serve it with cucumber or carrot sticks; soup makes it a more substantial meal without needing another sandwich.
Is an Egg Mayo Sandwich served hot or cold?
An Egg Mayo Sandwich is usually served cold or at room temperature, rather than heated after assembly. If you prefer warm bread, toast it before adding the egg-and-mayonnaise filling, since heating the finished sandwich can make the filling oily.
Egg Mayo Sandwich Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
Biotin
8.4µg · 28% DV
Vitamin K
22.8µg · 19% DV
B5
0.84mg · 17% DV
Minerals
Selenium
16µg · 29% DV
Sodium
492mg · 21% DV
Phosphorus
114mg · 16% DV
Iodine
22µg · 15% DV
Potassium ⭐
144mg · 4% DV
Egg Mayo Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg Mayo Sandwich
To burn the 276 calories in 1 piece (medium) (120 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 Egg Mayo Sandwich?
An egg mayo sandwich is made with chopped or mashed hard-boiled eggs mixed with mayonnaise and tucked between slices of bread. It is a familiar British sandwich-shop and packed-lunch staple, now enjoyed in many parts of the world.
The filling is creamy and mild, with the bread adding a soft or lightly crisp contrast depending on how it is served. It works well for lunch, a picnic or a quick breakfast, often alongside salad or crisps. Egg makes it a satisfying source of protein; for a lighter filling, replace some of the mayonnaise with plain yoghurt and add pepper or fresh herbs.
How Nutritious Is Egg Mayo 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 Egg Mayo 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 Egg Mayo Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Egg Mayo Sandwich Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Egg Mayo Sandwich Fat Profile
SATURATED
2.52g
MONOUNSATURATED
5.16g
POLYUNSATURATED
2.76g
Omega 6:3 ratio 25.2:1
Above the ideal 4:1 (25.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.