Calories in Egg white sandwich
Generic food Meals and Dishes
Egg white sandwich contains 166 kcal per 100 g. A typical serving of 1 submarine (175 g) provides about 291 kcal.
Roughly 58% of its calories come from carbohydrates, with 23% from protein and 20% from fat (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 36% of the Daily Value for selenium, 23% of the Daily Value for Riboflavin (B2) and 21% of the Daily Value for Thiamin (B1).
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 | 166 kcal | |
| Total fat C | 3.6 g | 5% |
| Saturated fat C | 1.1 g | 6% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 357 mg | 16% |
| Total carbohydrates C | 24.1 g | 9% |
| Dietary fiber C | 1.8 g | 6% |
| Total sugars C | 2.2 g | |
| Protein C | 9.4 g | 19% |
| Vitamin A C | 12 µg | 1% |
| Vitamin C C | 0.9 mg | 1% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.57 mg | 4% |
| Vitamin K C | 2.9 µg | 2% |
| Thiamin (B1) C | 0.25 mg | 21% |
| Riboflavin (B2) C | 0.3 mg | 23% |
| Niacin (B3) C | 2.2 mg | 14% |
| Vitamin B6 C | 0.048 mg | 3% |
| Folate (B9) C | 70 µg | 18% |
| Vitamin B12 C | 0.05 µg | 2% |
| Choline C | 9 mg | 2% |
| Calcium C | 89 mg | 7% |
| Iron C | 2.1 mg | 12% |
| Magnesium C | 17 mg | 4% |
| Phosphorus C | 55 mg | 4% |
| Potassium C | 130 mg | 3% |
| Zinc C | 0.56 mg | 5% |
| Copper C | 0.081 mg | 9% |
| Selenium C | 19.7 µg | 36% |
% 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 23%
- Carbohydrates 58%
- Fat 20%
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
- Protein9.4 gin the lowest quarter of egg/breakfast sandwiches (median 12 g)
- Fiber1.8 gin the top quarter of egg/breakfast sandwiches (median 1.2 g)
- Sugars2.2 gbelow the median for egg/breakfast sandwiches (median 2.4 g)
- Fat3.6 gin the lowest quarter of egg/breakfast sandwiches (median 15 g)
- Saturated fat1.1 gin the lowest quarter of egg/breakfast sandwiches (median 4.9 g)
- Sodium357 mgin the lowest quarter of egg/breakfast sandwiches (median 504 mg)
- Protein per 100 kcal5.7 gprotein density, useful for comparing foods with different calorie levels
- Water61.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.2 g |
|---|---|
| Polyunsaturated fat C | 1 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.93 g |
| SFA 4:0 C | 0.019 g |
| SFA 6:0 C | 0.013 g |
| SFA 8:0 C | 0.009 g |
| SFA 10:0 C | 0.018 g |
| SFA 12:0 C | 0.065 g |
| SFA 14:0 C | 0.086 g |
| SFA 16:0 C | 0.54 g |
| SFA 18:0 C | 0.31 g |
| MUFA 18:1 C | 1.1 g |
| PUFA 18:3 C | 0.11 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.015 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.013 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 5 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 22 µg |
| Retinol C | 12 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 61.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 29 µg |
| Folate, food C | 22 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, with cheese | 196 | 11.1 g | 21.2 g | 7.5 g |
| Egg white sandwich, with meat | 195 | 12.8 g | 17 g | 8.4 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 |
|---|---|---|---|---|
| Fast foods, submarine sandwich, ham on white bread with lettuce and tomato | 151 | 9.1 g | 22.9 g | 2.5 g |
| SUBWAY, black forest ham sub on white bread with lettuce and tomato | 151 | 9.1 g | 22.9 g | 2.5 g |
| Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato | 147 | 9.1 g | 22.4 g | 2.3 g |
| SUBWAY, turkey breast sub on white bread with lettuce and tomato | 147 | 9.1 g | 22.4 g | 2.3 g |
| SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato | 146 | 10.7 g | 20.4 g | 2.4 g |
| Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato | 146 | 10.7 g | 20.4 g | 2.4 g |
| Turkey sandwich or sub, restaurant | 180 | 12.3 g | 23.9 g | 3.7 g |
| Macaroni and cheese, box mix with cheese sauce, prepared | 164 | 6.7 g | 23.1 g | 5 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 166 kcal. 1 submarine (175 g): about 291 kcal. 1 miniature/slider (60 g): about 100 kcal. 1 regular (115 g): about 191 kcal.
How much protein is in egg white sandwich?
Egg white sandwich contains 9.4 g of protein per 100 g (19% of the 50 g Daily Value), or 16.5 g in 1 submarine (175 g). About 23% of its calories come from protein. Compared with other egg/breakfast sandwiches, that is in the lowest quarter (median 12 g).
How many carbs are in egg white sandwich?
Egg white sandwich has 24.1 g of total carbohydrates per 100 g, including 1.8 g of fiber and 2.2 g of sugars.
How much fat is in egg white sandwich?
Egg white sandwich contains 3.6 g of fat per 100 g, of which 1.1 g is saturated (6% 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 (36% DV), Riboflavin (B2) (23% DV), Thiamin (B1) (21% DV), Folate (B9) (18% DV) and Niacin (B3) (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in egg white sandwich?
100 g contains 357 mg of sodium, 16% 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 2707334. 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.