Are you looking for a filling and delicious sandwich option for your lunch break? Look no further than the classic egg salad sandwich. At 330 calories per 136 g serving, it's a hearty option that won't break the calorie bank.
Packed with protein and essential vitamins and minerals, this sandwich is a great option for those looking for a satisfying meal. Let's take a closer look at the nutritional information.
In this article, we'll explore the benefits of egg salad sandwiches and offer tips for making the perfect sandwich every time.
Calories in Egg Salad Sandwich
As previously mentioned, one serving of egg salad sandwich (136 g) contains around 330 calories. While this may seem high, it's important to note that the sandwich provides plenty of energy to power you through your day. Of the 330 calories, around 132 come from fat. While this may seem concerning, it's important to remember that not all fats are created equal. In fact, the egg salad sandwich contains healthy monounsaturated and polyunsaturated fats, which are important for maintaining heart health.
Fat in Egg Salad Sandwich
As previously mentioned, the egg salad sandwich contains around 132 calories from fat. However, as mentioned earlier, the fats in the sandwich are healthy and essential for maintaining overall health. In addition to providing energy, healthy fats contribute to brain function, healthy skin, and proper hormone production.
Protein in Egg Salad Sandwich
One of the standout nutritional features of the egg salad sandwich is its high protein content. With around 15 grams of protein per serving, the sandwich is a filling and satisfying meal for anyone looking to build and maintain muscle mass. Protein is also essential for healthy hair and nails and aids in digestion and immune function.
Carbohydrates in Egg Salad Sandwich
While the egg salad sandwich is not a low-carb option, it does provide a moderate amount of carbohydrates at around 25 grams per serving. Carbohydrates are essential for providing energy to the body and the brain, making this sandwich a great option for anyone looking to stay focused and alert throughout the day.
Sugar in Egg Salad Sandwich
One of the great things about the egg salad sandwich is that it contains very little added sugar. With just 2 grams of sugar per serving, the sandwich won't cause any unwanted spikes in blood sugar levels.
Sodium in Egg Salad Sandwich
Unfortunately, the egg salad sandwich is not a low-sodium option. With around 525 milligrams of sodium per serving, the sandwich contains a moderate amount of salt. While some sodium is essential for proper bodily function, too much can lead to high blood pressure and other health problems. It's important to be mindful of sodium intake and pair the sandwich with lower-sodium sides like fresh fruit and veggies.
Cholesterol in Egg Salad Sandwich
Due to the high amount of eggs in the egg salad sandwich, it does contain a significant amount of cholesterol. One serving contains around 420 milligrams of cholesterol, which is over the recommended daily limit for healthy individuals. However, if you have no history of heart disease and are otherwise healthy, enjoying egg salad sandwiches in moderation is unlikely to cause significant health problems. If you have concerns about cholesterol, consider discussing with your healthcare provider.
Vitamins in Egg Salad Sandwich
The egg salad sandwich is a great source of various essential vitamins, including vitamin A, vitamin D, and vitamin E. These vitamins are important for maintaining healthy eyesight, bones, and immune system function.
Minerals in Egg Salad Sandwich
In addition to vitamins, the egg salad sandwich is a good source of minerals like calcium, iron, and potassium. These minerals are essential for maintaining healthy bones, blood, and heart function.
Benefits of Egg Salad Sandwich
Overall, the egg salad sandwich is a delicious and nutritious option for anyone looking for a fulfilling meal. With its high protein content and essential vitamins and minerals, it's a great option for anyone looking to fuel their body for the day ahead. However, it's important to be mindful of portion size and sodium intake. Enjoy the egg salad sandwich as part of a balanced diet, and pair it with low-sodium sides like fresh fruit and veggies.
"Egg salad sandwiches are a great option for anyone looking for a satisfying and nutritious meal. With their high protein content and essential vitamins and minerals, they're sure to keep you full and energized throughout the day. Just be mindful of portion size and sodium intake."
5 FAQ About Egg Salad Sandwich
1. How many calories are in an Egg Salad Sandwich?
An Egg Salad Sandwich typically contains around 330 calories per 136g serving.
2. Is an Egg Salad Sandwich a healthy choice?
While an Egg Salad Sandwich can be a good source of protein, it often contains high amounts of fat and cholesterol. Consider opting for a lower-fat version or enjoying in moderation.
3. What are some variations of an Egg Salad Sandwich?
Egg Salad Sandwiches can be customized with different add-ins such as bacon, cheese, avocado, or even hot sauce for a bit of spice. They can also be served on different types of bread such as ciabatta, sourdough, or whole wheat.
4. How can I make an Egg Salad Sandwich at home?
To make an Egg Salad Sandwich at home, hard boil some eggs and chop them up into small pieces. Mix in some mayonnaise, dijon mustard, salt, and pepper. Toast some bread and add lettuce or other toppings if desired.
5. Can an Egg Salad Sandwich be stored in the fridge?
Yes, an Egg Salad Sandwich can be stored in the fridge for up to 3-5 days. However, it is important to keep it in an airtight container to avoid any contamination.