1 piece (medium) of Egg sandwich (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 30 g of carbs, 11.4 g of protein, 9 g of fat and 2 g of fiber. Its 0.7 µg of B12 covers 30% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Egg sandwich?

An egg sandwich usually combines chopped hard-boiled egg with a creamy dressing, tucked between slices of bread. Versions are found in many places; the familiar egg-salad style is especially popular in the UK and North America, while fillings and breads vary from one kitchen to another.

Soft bread and a tender, creamy filling make it easy to eat as breakfast, a packed lunch or a quick snack, often with fruit or a simple salad on the side. It offers both protein and carbohydrates, so it works well when you want something more substantial than a snack but still convenient. For a lighter version, use less dressing and add crisp lettuce, cucumber or other fresh vegetables.

Egg sandwich Nutrition Facts

Selected: 100 g

210

KCAL / 100G

Carbs

25g

· 9% DV

Protein

9.5g

· 19% DV

Fat

7.5g

· 10% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 49% · Protein 18% · Fat 33%

Egg sandwich Vitamins & Minerals

Vitamins

B12

0.6µg · 25% DV

Biotin

7µg · 23% DV

0.19mg · 15% DV

0.7mg · 14% DV

Minerals

Selenium

13µg · 24% DV

Sodium

410mg · 18% DV

Phosphorus

110mg · 16% DV

Iodine

18µg · 12% DV

How Nutritious Is Egg sandwich?

Nutrient density

Medium

45/ 100

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

42/ 100

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.

Egg sandwich Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Egg sandwich

To burn the 210 calories in 100 g:

🚶

52min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

29min

Cycling

🏊

24min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Egg sandwich Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 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

Egg sandwich Fat Profile

SATURATED

2.1g

MONOUNSATURATED

2.6g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 15.7:1

Above the ideal 4:1 (15.7:1).

Compare Egg sandwich

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Foods Similar to Egg sandwich

🧴

Hawthorn Vinegar

18 kcal

🌯

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210 kcal

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195 kcal

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Frequently Asked Questions About Egg sandwich

How do you make an egg sandwich?

Make an egg sandwich by mashing chopped hard-boiled eggs with mayonnaise, then seasoning the mixture and spreading it between slices of bread. Add mustard, pepper, or chopped herbs for extra flavour, and assemble it just before serving.

What goes in an egg sandwich?

A classic egg sandwich contains hard-boiled eggs, bread, and a creamy binder such as mayonnaise. Mustard, chives, dill, lettuce, or a little celery are common additions; keep watery vegetables separate until serving to protect the bread.

Is an egg sandwich healthy?

An egg sandwich can be a nutritious, filling meal because it combines egg with bread. Choose whole-grain bread, add vegetables, and use a modest amount of mayonnaise if you want a more balanced everyday version.

How long does an egg sandwich last in the fridge?

Keep an egg sandwich covered in the refrigerator and eat it within about a day for the best texture. Do not leave it at room temperature for more than two hours, since egg fillings need to stay chilled.

Can you freeze an egg sandwich?

Freezing an egg sandwich is usually not recommended. Cooked egg can turn watery or rubbery after thawing, and mayonnaise-based filling may separate; make the sandwich fresh instead for a better texture.

How do you stop an egg sandwich from getting soggy?

To keep an egg sandwich from getting soggy, drain the eggs well and avoid adding wet ingredients directly against the bread. Lightly toast the bread, or place lettuce between the bread and filling as a moisture barrier.

What can you use instead of mayonnaise in an egg sandwich?

Thick Greek yogurt is a simple mayonnaise alternative in an egg sandwich. Mustard or mashed avocado can also bind the chopped egg, but yogurt-based sandwiches should remain refrigerated and be eaten promptly.

Should eggs be hard-boiled for an egg sandwich?

Yes, the eggs in a classic egg sandwich are usually hard-boiled so they can be chopped or mashed into a firm filling. Cook them until both the white and yolk are set, then cool and peel before mixing.

What is the difference between an egg sandwich and an egg salad sandwich?

An egg salad sandwich is a type of egg sandwich, but the name usually refers to chopped hard-boiled eggs mixed with mayonnaise or another dressing. Other egg sandwiches may contain fried, scrambled, or sliced cooked eggs instead.

Can you make an egg sandwich the night before?

Yes, you can prepare an egg sandwich the night before, but keep it covered and refrigerated. For less soggy bread, store the filling separately and assemble the sandwich in the morning, especially if adding tomatoes or leafy greens.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026