Egg And Cheese Breakfast Sandwich
The egg and cheese breakfast sandwich is a tasty and nutritious way to start your day. It provides a good amount of protein to support muscle maintenance and keep you feeling full. Calcium is present to help maintain strong bones, while the sodium content should be enjoyed in moderation. With a balanced mix of carbohydrates and fats, it delivers steady energy without being heavy.
Macro Impact
A Serving (200 g) of Egg And Cheese Breakfast Sandwich contains 460 calories, 19 g of protein, 66 g of carbohydrates, and 13 g of fat.
Calorie Burn
How long would it take to burn off 460 calories?
- Walking3.5 mph, moderate pace82 min
- YogaModerate effort, gentle pace117 min
- SwimmingFreestyle, moderate effort60 min
- Biking12–14 mph, moderate effort44 min
- StairsStair climbing, moderate pace58 min
- Running5 mph (12 min/mile)42 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (200 g)
Carbohydrates
- Carbohydrates66 / 313 g(21%)
- Dietary Fiber2.5 / 38 g(7%)
- Soluble Fiber0.7 g
- Insoluble Fiber1.8 g
- Total Sugars5 g
- Added Sugars2 / 63 g(3%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat13 / 83 g(16%)
- Saturated Fat5 / 25 g(20%)
- Trans Fat1 g
- Monounsaturated Fat4 g
- Polyunsaturated Fat3 g
- Cholesterol300 / 300 mg(100%)
- Omega-30.1 g
- Omega-62.5 g
- Omega-94 g
- Oleic Acid3.5 g
- Capric Acid0 g
- Erucic Acid0.2 g
- Lauric Acid0.2 g
- Stearic Acid1.3 g
- Caprylic Acid0 g
- Linoleic Acid2.1 g
- Myristic Acid1 g
- Palmitic Acid2.5 g
- Linolenic Acid0.01 g
- Eicosenoic Acid0.3 g
- Arachidonic Acid0.2 g
- Alpha-Linolenic Acid (ALA)0.05 g
- Docosahexaenoic Acid (DHA)0.02 g
- Gamma-Linolenic Acid (GLA)0.1 g
- Docosapentaenoic Acid (DPA)0.01 g
- Eicosapentaenoic Acid (EPA)0.01 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.1 g
Protein
- Protein19 / 56 g(34%)
Amino Acids
- Lysine1.4 g
- Serine1.3 g
- Valine0.95 g
- Alanine1.1 g
- Cystine0.1 g
- Cysteine0.37 g
- Proline0.92 g
- Taurine0 mg
- Arginine1.1 g
- Histidine0.48 g
- Threonine0.86 g
- Isoleucine0.86 g
- Methionine0.48 g
- Tryptophan0.19 g
- Glutamic Acid2.9 g
- Aspartic Acid1.8 g
- Phenylalanine0.86 g
- Glycine0.92 g
- Leucine1.4 g
- Tyrosine0.92 g
Vitamins
- Vitamin A350 / 900 ug(39%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D1 / 15 ug(7%)
- Vitamin E0.5 / 15 mg(3%)
- Vitamin K0.5 / 120 ug(0%)
- Vitamin B60.2 / 1.3 mg(15%)
- Vitamin B122 / 2.4 ug(83%)
- Thiamin (B1)0.3 / 1.2 mg(25%)
- Riboflavin (B2)0.5 / 1.3 mg(38%)
- Niacin (B3)3 / 16 mg(19%)
- Folate40 / 400 ug(10%)
- Pantothenic Acid (B5)0.8 / 5 mg(16%)
- Biotin10 / 30 ug(33%)
- Choline150 / 550 mg(27%)
Minerals
- Calcium250 / 1,000 mg(25%)
- Iron2 / 8 mg(25%)
- Magnesium30 / 420 mg(7%)
- Phosphorus200 / 700 mg(29%)
- Potassium300 / 3,400 mg(9%)
- Sodium1,010 / 2,300 mg(44%)
- Zinc1.5 / 11 mg(14%)
- Copper0.1 / 0.9 mg(11%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium20 / 55 ug(36%)
- Iodine20 / 150 ug(13%)
- Chromium1 / 35 ug(3%)
- Molybdenum5 / 45 ug(11%)
- Chloride0 / 2,300 mg(0%)
Other
- Water100 / 3,700 g(3%)
- Caffeine0 mg
- Alcohol0 g
Sources
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