Calories in Egg white sandwich, with meat
Generic food Meals and Dishes
Egg white sandwich, with meat contains 195 kcal per 100 g. A typical serving of 1 submarine (255 g) provides about 497 kcal.
Roughly 39% of its calories come from fat, with 35% from carbohydrates and 26% from protein (estimated with general energy factors).
That is less energy than the typical item in egg/breakfast sandwiches on FoodFactly, where the median is 266 kcal per 100 g across 47 foods.
100 g provides 35% of the Daily Value for selenium, 24% of the Daily Value for Riboflavin (B2) and 21% of the Daily Value for Vitamin B12.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 195 kcal | |
| Total fat C | 8.4 g | 11% |
| Saturated fat C | 3.4 g | 17% |
| Cholesterol C | 31 mg | 10% |
| Sodium C | 508 mg | 22% |
| Total carbohydrates C | 17 g | 6% |
| Dietary fiber C | 1.2 g | 4% |
| Total sugars C | 1.8 g | |
| Protein C | 12.8 g | 26% |
| Vitamin A C | 41 µg | 5% |
| Vitamin C C | 0.6 mg | 0.7% |
| Vitamin D C | 0.6 µg | 3% |
| Vitamin E C | 0.53 mg | 4% |
| Vitamin K C | 2.4 µg | 2% |
| Thiamin (B1) C | 0.18 mg | 15% |
| Riboflavin (B2) C | 0.32 mg | 24% |
| Niacin (B3) C | 2.7 mg | 17% |
| Vitamin B6 C | 0.12 mg | 7% |
| Folate (B9) C | 50 µg | 13% |
| Vitamin B12 C | 0.5 µg | 21% |
| Choline C | 23 mg | 4% |
| Calcium C | 178 mg | 14% |
| Iron C | 1.8 mg | 10% |
| Magnesium C | 20 mg | 5% |
| Phosphorus C | 151 mg | 12% |
| Potassium C | 181 mg | 4% |
| Zinc C | 1.4 mg | 13% |
| Copper C | 0.075 mg | 8% |
| Selenium C | 19 µg | 35% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 26%
- Carbohydrates 35%
- Fat 39%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein12.8 gabove the median for egg/breakfast sandwiches (median 12 g)
- Sugars1.8 gin the lowest quarter of egg/breakfast sandwiches (median 2.4 g)
- Fat8.4 gin the lowest quarter of egg/breakfast sandwiches (median 15 g)
- Saturated fat3.4 gin the lowest quarter of egg/breakfast sandwiches (median 4.9 g)
- Sodium508 mgabove the median for egg/breakfast sandwiches (median 504 mg)
- Protein per 100 kcal6.6 gprotein density, useful for comparing foods with different calorie levels
- Water59.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.3 g |
|---|---|
| Polyunsaturated fat C | 1.6 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.002 g |
| Linoleic acid (omega-6, 18:2) C | 1.4 g |
| SFA 4:0 C | 0.086 g |
| SFA 6:0 C | 0.066 g |
| SFA 8:0 C | 0.043 g |
| SFA 10:0 C | 0.098 g |
| SFA 12:0 C | 0.15 g |
| SFA 14:0 C | 0.4 g |
| SFA 16:0 C | 1.7 g |
| SFA 18:0 C | 0.71 g |
| MUFA 18:1 C | 2.2 g |
| PUFA 18:3 C | 0.14 g |
| PUFA 20:4 C | 0.027 g |
| MUFA 16:1 C | 0.13 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.028 g |
| MUFA 22:1 C | 0.003 g |
| PUFA 22:5 n-3 (DPA) C | 0.004 g |
Carotenoids (6)
| Beta-carotene C | 13 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 17 µg |
| Retinol C | 40 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 1 µg |
Other components (8)
| Water C | 59.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 19 µg |
| Folate, food C | 18 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Egg white sandwich
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg white sandwich | 166 | 9.4 g | 24.1 g | 3.6 g |
| Egg white sandwich, with cheese | 196 | 11.1 g | 21.2 g | 7.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| APPLEBEE'S, fish, hand battered | 202 | 13.2 g | 16.7 g | 9.1 g |
| Macaroni or noodles with cheese and chicken or turkey | 178 | 12.5 g | 14.8 g | 7.6 g |
| Multiple meat sandwich or sub, with cheese, restaurant | 208 | 14.2 g | 17.2 g | 9.1 g |
| Multiple meat sandwich on white, with cheese | 211 | 13.8 g | 19.5 g | 8.5 g |
| Ravioli, meat-filled, no sauce | 190 | 12.6 g | 17.7 g | 7.4 g |
| Beef and noodles, no sauce | 189 | 11.4 g | 16.2 g | 8.4 g |
| Tortellini, meat-filled, no sauce | 190 | 12.3 g | 18 g | 7.5 g |
| Turkey and ham sandwich or sub, with cheese, restaurant | 191 | 14.5 g | 16.6 g | 7.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in egg white sandwich?
100 g of egg white sandwich has 195 kcal. 1 submarine (255 g): about 497 kcal. 1 miniature/slider (85 g): about 166 kcal. 1 regular (170 g): about 332 kcal.
Is egg white sandwich high in protein?
Egg white sandwich contains 12.8 g of protein per 100 g (26% of the 50 g Daily Value), or 32.6 g in 1 submarine (255 g). About 26% of its calories come from protein. Compared with other egg/breakfast sandwiches, that is above the median (median 12 g).
How many carbs are in egg white sandwich?
Egg white sandwich has 17 g of total carbohydrates per 100 g, including 1.2 g of fiber and 1.8 g of sugars.
How much fat is in egg white sandwich?
Egg white sandwich contains 8.4 g of fat per 100 g, of which 3.4 g is saturated (17% of the Daily Value).
What vitamins and minerals does egg white sandwich contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (35% DV), Riboflavin (B2) (24% DV), Vitamin B12 (21% DV), Niacin (B3) (17% DV) and Thiamin (B1) (15% DV). The full list is in the vitamins and minerals table above.
How much sodium is in egg white sandwich?
100 g contains 508 mg of sodium, 22% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707336. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.