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Egg Toasted Sandwich Calories
Provides protein and B vitamins
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Egg Toasted Sandwich (150 g) has 353 calories. That works out to 235 calories per 100 g. It contains 37.7 g of carbs, 15.6 g of protein, 15.8 g of fat and 3.2 g of fiber. Its 37.5 µg of Selenium covers 68% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Egg Toasted Sandwich Nutrition Facts
Selected: 1 serving (medium) · 150 g
353
KCAL / 150G
Carbs
37.7g
· 14% DV
Protein
15.6g
· 31% DV
Fat
15.8g
· 20% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 18% · Fat 40%
Egg Toasted Sandwich nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 353 kcal | |
| Total fat | 15.8 g | 20% |
| Saturated fat | 3.97 g | 20% |
| Trans fat | 0.08 g | |
| Sodium | 608 mg | 26% |
| Total carbohydrate | 37.7 g | 14% |
| Fiber | 3.2 g | 11% |
| Protein | 15.6 g | 31% |
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 Serving of Egg Toasted Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 353 kcal |
| 1 piece (half) | 75 g | 176 kcal |
| 100 g | 100 g | 235 kcal |
| 1 serving (small) | 100 g | 235 kcal |
| 2 slice (thick) | 110 g | 259 kcal |
| 1 piece (whole) | 150 g | 353 kcal |
| 1 serving (large) | 220 g | 517 kcal |
| 1 serving (double) | 300 g | 705 kcal |
Calculated from 235 calories per 100 g.
Frequently Asked Questions About Egg Toasted Sandwich
How do you make an egg toasted sandwich?
Make an egg toasted sandwich by placing cooked egg and any fillings between two slices of bread, then toasting until the bread is golden and the filling is hot. Cook the egg first; raw egg inside a closed sandwich may not cook evenly.
What fillings go well in an egg toasted sandwich?
Cheese is a classic filling for an egg toasted sandwich, and spinach, tomato, mushrooms, or cooked bacon also work well. Use only a little tomato or other juicy ingredients so the bread does not turn soggy.
Should the egg in an egg toasted sandwich be fried or scrambled?
Either fried or scrambled egg works in an egg toasted sandwich. Scrambled egg is easy to spread through the filling, while a fried egg gives you a more distinct yolk; cook it fully before adding it to the bread.
What is the best bread for an egg toasted sandwich?
Sturdy sandwich bread is the easiest choice for an egg toasted sandwich because it holds the egg and melted cheese without falling apart. Thick slices also toast well, while very soft bread can become soggy under moist fillings.
How do you keep an egg toasted sandwich from getting soggy?
Keep an egg toasted sandwich crisp by cooking and draining wet ingredients first, using only a modest amount of sauce, and serving it soon after toasting. Let hot eggs release steam briefly before putting them between the bread slices.
Can you make an egg toasted sandwich in an air fryer?
Yes, you can make an egg toasted sandwich in an air fryer. Assemble it with fully cooked egg, secure the top slice if needed, and heat until the bread is crisp and the cheese has melted; check it early because air fryers vary.
What is the difference between an egg toasted sandwich and eggy bread?
An egg toasted sandwich has cooked egg inside bread that is toasted as a sandwich. Eggy bread is made by dipping bread in beaten egg and cooking the coated slices, usually without a separate egg filling.
What should you serve with an egg toasted sandwich?
Serve an egg toasted sandwich with fresh fruit, sliced vegetables, or a simple salad. These sides add freshness and work for breakfast or a quick lunch without making the meal complicated.
Can you make an egg toasted sandwich ahead of time?
You can assemble an egg toasted sandwich ahead, but it is best toasted just before serving so the bread stays crisp. If you have already cooked it, refrigerate it promptly in a covered container and reheat it thoroughly.
Is an egg toasted sandwich a healthy breakfast?
An egg toasted sandwich can be a satisfying breakfast, with protein from the egg and carbohydrates from the bread. Add vegetables and choose a moderate amount of cheese to make it more balanced.
Egg Toasted Sandwich Vitamins & Minerals
Vitamins
B12
1.02µg · 43% DV
Biotin
12.15µg · 41% DV
B2
0.41mg · 32% DV
B1
0.35mg · 29% DV
Minerals
Selenium
38µg · 69% DV
Phosphorus
242mg · 35% DV
Manganese
0.63mg · 27% DV
Sodium
608mg · 26% DV
Potassium ⭐
213mg · 6% DV
Egg Toasted Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg Toasted Sandwich
To burn the 353 calories in 1 serving (medium) (150 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 Toasted Sandwich?
An Egg Toasted Sandwich is made by putting cooked egg between slices of bread and toasting the outside until crisp. The egg may be fried, scrambled or cooked omelette-style, and fillings such as cheese or vegetables can be added to taste.
It works as a quick breakfast, lunch or snack; serve it hot, on its own or with a simple salad. The egg contributes protein and B vitamins, while the bread supplies much of the carbohydrate. A 100 g portion provides 10.4 g of protein. For a lighter version, use whole-grain bread and go easy on added oil or richer fillings.
How Nutritious Is Egg Toasted 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 Toasted 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 Toasted Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Egg Toasted Sandwich Good For?
Vegan
— Not suitable
Vegetarian
✓ 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 Toasted Sandwich Fat Profile
SATURATED
3.97g
MONOUNSATURATED
6.38g
POLYUNSATURATED
2.22g
Omega 6:3 ratio 16.9:1
Above the ideal 4:1 (16.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.