🧪 Nutrition Facts
- Calories 220.5
- Total Fat 11.0 g
- Saturated Fat 5.0 g
- Cholesterol 149.8 mg
- Sodium 600.1 mg
- Potassium 0.0 mg
- Total Carbohydrate 22.0 g
- Dietary Fiber 5.0 g
- Sugars 4.0 g
- Protein 12.0 g
- Vitamin A 400.4 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 199.7 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.4 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 220.5 calories per serving (1 Serving (104.0g)), Egg & Cheese Flatbread Sandwiches is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (11.0g, 42.1% of calories), including 5.0g of saturated fat. One thing to note: a single serving contains 600.1mg of sodium (26% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Flatbread (whole Wheat Flour, Water, Yeast, Sugar, Wheat Gluten, Cellulose, Contains 2% or Less of the Following: Soybean Oil, Polydextrose, Salt, Wheat Bran, Vegetable Gums, Dough Conditioners [mono & Diglycerides, Ascorbic Acid], Calcium Propionate [preservative], Guar Gum, Corn Syrup Solids, Calcium Sulfate, Sorbic Acid [preservative], Wheat Starch), Egg Patty (whole Eggs, Water, Whole Milk Powder, Soybean Oil, Salt, Xanthan Gum, Citric Acid), Process American Pepper Jack Cheese (cultured Milk and Skim Milk, Cheese Culture, Water, Jalapeno Peppers, Cream, Sodium Citrate, Salt, Red Bell Peppers, Natural Flavors, Sorbic Acid [preservative], Lactic Acid, Soy Lecithin, Enzymes).
🔬 Ingredient Analysis
Artificial Preservatives: Sorbic Acid, Calcium Propionate
Artificial Sweeteners: Polydextrose
Emulsifiers / Stabilisers: Diglycerides, Lecithin, Soy Lecithin, Xanthan Gum, Guar Gum
Fortification / Enrichment Agents: Ascorbic Acid
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Egg & Cheese Flatbread Sandwiches — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Egg & Cheese Flatbread Sandwiches contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 220.5 kcal | 11% |
| Total Fat | 11.0 g | 14% |
| Saturated Fat | 5.0 g | 25% |
| Cholesterol | 149.8 mg | 50% |
| Sodium | 600.1 mg | 26% ⚠️ |
| Total Carbohydrate | 22.0 g | 8% |
| Dietary Fiber | 5.0 g | 18% |
| Total Sugars | 4.0 g | 8% |
| Protein | 12.0 g | 24% |
| Vitamin A | 400.4 IU | 8% |
| Calcium | 199.7 mg | 15% |
| Iron | 1.4 mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Egg & Cheese Flatbread Sandwiches accounts for 11% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 42.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 220.5 calories in Egg & Cheese Flatbread Sandwiches? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 16.7 min |
| Walking: 17 minutes per mile | 38.0 min |
| Cycling (Low Intensity) | 24.1 min |
| HIIT | 20.4 min |
| Shadowboxing | 22.7 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Egg & Cheese Flatbread Sandwiches
Is Egg & Cheese Flatbread Sandwiches good for weight loss?
At 220 calories per serving with 12g of protein and 5g of fiber, this sandwich can fit into a weight loss plan if portions are controlled. The protein and fiber help with satiety, though the 11g of fat is moderate and the carbs are reasonable for a balanced meal.
Is Egg & Cheese Flatbread Sandwiches good for muscle building?
The 12g of protein per serving is helpful for muscle repair and growth, especially when paired with strength training and adequate overall protein intake throughout the day.
Is Egg & Cheese Flatbread Sandwiches good post-workout fuel?
This makes a solid post-workout choice with its combination of protein, carbs, and reasonable calories to support recovery. The whole wheat flatbread provides sustained carbohydrates alongside the protein from the egg and cheese.
Is Egg & Cheese Flatbread Sandwiches heart-healthy?
The saturated fat at 5g per serving and cholesterol at 150mg are moderate concerns, especially considering the high sodium which isn't ideal for heart health. You can enjoy this occasionally as part of a balanced diet, but it's not the best choice if you're closely managing cardiovascular risk factors.
What should I watch out for with Egg & Cheese Flatbread Sandwiches?
The sodium content at 600mg per serving is quite high—over a quarter of the daily recommended limit in a single item. If you eat this regularly, you'll want to be mindful of sodium from other foods, particularly if you're monitoring blood pressure.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
