1 piece (medium) of Breakfast sandwich (140 g) has 353 calories. That works out to 252 calories per 100 g. It contains 32.8 g of carbs, 16.5 g of protein, 16.9 g of fat and 2.2 g of fiber. Its 25.2 µg of Selenium covers 46% of the Daily Value. Its glycemic index is 51 (medium), so it raises blood sugar at a moderate pace.

What is Breakfast sandwich?

A breakfast sandwich is bread filled with breakfast-style ingredients, commonly egg and cheese, sometimes with meat or vegetables. There is no single fixed recipe: versions have developed in different places, and the sandwich is especially familiar as a quick morning meal in the United States as well as in cafés and home kitchens around the world.

It is usually served warm, with soft bread around a savoury, filling centre. You might pair it with coffee or tea, or add tomato and greens for freshness. With 11.8 g of protein per 100 g, it offers a useful amount of protein alongside its energy, though the balance depends on the filling and bread. For a lighter version, choose plenty of vegetables and go easy on richer additions.

Breakfast sandwich Nutrition Facts

Selected: 100 g

252

KCAL / 100G

Carbs

23.4g

· 9% DV

Protein

11.8g

· 24% DV

Fat

12.1g

· 16% DV

Fiber

1.6g

· 6% DV

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

Calories come from: Carbs 37% · Protein 19% · Fat 44%

Breakfast sandwich Vitamins & Minerals

Vitamins

Biotin

8µg · 27% DV

B12

0.62µg · 26% DV

3.1mg · 19% DV

0.22mg · 18% DV

Minerals

Selenium

18µg · 33% DV

Phosphorus

185mg · 26% DV

Sodium

560mg · 24% DV

Calcium

165mg · 17% DV

How Nutritious Is Breakfast sandwich?

Nutrient density

Medium

42/ 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

41/ 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.

Breakfast 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 Breakfast sandwich

To burn the 252 calories in 100 g:

🚶

62min

Walking (5 km/h)

🏃

26min

Running (8 km/h)

🚴

34min

Cycling

🏊

29min

Swimming

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

Is Breakfast 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 Breakfast sandwich Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Breakfast sandwich Good For?

Vegan

— Not suitable

Vegetarian

✓ 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

Breakfast sandwich Fat Profile

SATURATED

4.1g

MONOUNSATURATED

4.6g

POLYUNSATURATED

2.1g

⚖️

Omega 6:3 ratio 30.8:1

Above the ideal 4:1 (30.8:1).

Compare Breakfast sandwich

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Foods Similar to Breakfast sandwich

🧴

Hawthorn Vinegar

18 kcal

🌯

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210 kcal

🌯

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195 kcal

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350 kcal

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Frequently Asked Questions About Breakfast sandwich

What is in a breakfast sandwich?

A breakfast sandwich usually has egg, cheese, and sometimes breakfast meat between two pieces of bread. Common additions include tomato, avocado, and leafy greens; the exact filling varies by region and by whether it is made at home or bought ready-made.

How do you make a breakfast sandwich with egg?

Cook an egg in a pan, season it, and place it on toasted bread with cheese and any other fillings you like. For a neat sandwich, cook the egg in a ring or fold it to roughly match the shape of the bread.

What is the best bread for a breakfast sandwich?

A sturdy English muffin, bagel, biscuit, or sandwich roll works well for a breakfast sandwich. Choose bread that can hold the egg and fillings without falling apart, and toast it lightly if you want a firmer texture.

Can you make breakfast sandwiches ahead of time?

Yes, you can make breakfast sandwiches ahead and refrigerate them in airtight wrapping. Keep wet toppings such as tomato or salsa separate until serving so the bread does not turn soggy, and reheat the sandwich thoroughly before eating.

Can you freeze breakfast sandwiches?

Yes, breakfast sandwiches with cooked egg and cheese can be frozen. Let them cool first, wrap each one tightly, and thaw in the refrigerator or reheat from frozen until hot throughout. Add fresh greens or other delicate toppings after reheating.

How do you reheat a breakfast sandwich without making it soggy?

Reheat a breakfast sandwich in an oven or toaster oven for a crisper result. If using a microwave for speed, wrap it in a paper towel and finish it briefly in a dry pan or toaster oven to improve the bread’s texture.

How do you keep a breakfast sandwich from falling apart?

To keep a breakfast sandwich together, use bread with a sturdy crust, avoid overfilling it, and cut large fillings to fit. Let hot egg or meat cool briefly before assembling, and wrap the finished sandwich if you need to carry it.

Is a breakfast sandwich a healthy breakfast?

A breakfast sandwich can be a satisfying breakfast, especially when it includes egg and vegetables. Choosing whole-grain bread, adding greens, and using less processed meat and heavy sauce can make a homemade version more balanced.

What meat goes best in a breakfast sandwich?

Bacon, sausage, ham, and Canadian bacon are common meats for a breakfast sandwich. Sausage gives it a richer, seasoned flavor, while bacon adds a crisp texture; cooked mushrooms or avocado can replace meat in a vegetarian version.

Where did the breakfast sandwich come from?

Breakfast sandwiches developed in different forms rather than having one single origin. Portable combinations of bread, egg, and meat became especially popular in the United States, while other countries have their own versions using local breads and breakfast fillings.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026