🧪 Nutrition Facts
- Calories 439.6
- Total Fat 25.0 g
- Saturated Fat 4.0 g
- Cholesterol 265.3 mg
- Sodium 780.1 mg
- Potassium 0.0 mg
- Total Carbohydrate 38.0 g
- Dietary Fiber 5.9 g
- Sugars 4.0 g
- Protein 19.0 g
- Vitamin A 1500.8 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 8.9 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 79.2 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 3.6 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
At 439.6 calories per serving (1 Serving (198.0g)), Egg Salad Sandwich is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (25.0g, 49.7% of calories), including 4.0g of saturated fat. One thing to note: a single serving contains 780.1mg of sodium (34% 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
Whole Wheat Bread (whole Wheat Flour, Water, Wheat Gluten, Coarse Cracked Wheat, Organic Soybean Oil, Yeast, Honey, Brown Sugar, 100% Whole Grain Oats, Vinegar, Salt, Dough Improver [malted Wheat Flour, Enzymes and 2% or Less of Ascorbic Acid], Calcium Sulfate, Enzymes, Ascorbic Acid), Eggs, Mayonnaise (soybean Oil, Water, Egg Yolk, Distilled Vinegar, Salt, Sugar, Calcium Disodium Edta [to Protect Flavor], Dried Garlic, Dried Onion), Green Leaf Lettuce, Relish (pickles [cucumbers, Water, Salt, Vinegar, Calcium Chloride], Water, Lactic Acid, Natural Flavoring, Salt, Potassium Sorbate [preservative], Polysorbate 80), Celery, Green Onion, Dijon Mustard (water, Vinegar, Mustard Seed, Salt, White Wine, Fruit Pectin, Citric Acid, Tartaric Acid, Sugar, Spice), Modified Food Starch, Black Pepper.
🔬 Ingredient Analysis
Artificial Preservatives: Potassium Sorbate
Emulsifiers / Stabilisers: Polysorbate 80, Modified Food Starch, Pectin
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 Salad Sandwich — 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 Salad Sandwich contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 439.6 kcal | 22% |
| Total Fat | 25.0 g | 32% |
| Saturated Fat | 4.0 g | 20% |
| Cholesterol | 265.3 mg | 88% |
| Sodium | 780.1 mg | 34% ⚠️ |
| Total Carbohydrate | 38.0 g | 14% |
| Dietary Fiber | 5.9 g | 21% ✅ |
| Total Sugars | 4.0 g | 8% |
| Protein | 19.0 g | 38% ✅ |
| Vitamin A | 1500.8 IU | 30% ✅ |
| Vitamin C | 8.9 mg | 10% |
| Calcium | 79.2 mg | 6% |
| Iron | 3.6 mg | 20% ✅ |
* 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 Salad Sandwich accounts for 22% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 49.7% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 439.6 calories in Egg Salad Sandwich? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 33.2 min |
| Walking: 17 minutes per mile | 75.9 min |
| Cycling (Low Intensity) | 48.1 min |
| HIIT | 40.7 min |
| Golf (Walking with Clubs) | 67.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Egg Salad Sandwich
Is Egg Salad Sandwich good for weight loss?
At 440 calories with a decent protein content of 19g, this sandwich could fit into a weight loss plan if portion-controlled, though the 25g of fat is relatively high. The fiber at nearly 6g is helpful for satiety, but the mayonnaise significantly boosts the calorie density.
Is Egg Salad Sandwich good for muscle building?
The 19g of protein makes this a reasonable post-workout option, especially since it comes with carbs and fats to support recovery. However, you'd likely want additional protein sources to hit typical muscle-building targets.
Is Egg Salad Sandwich good post-workout fuel?
The combination of 19g protein, 38g carbs, and moderate fat makes this a satisfying post-workout meal that supports muscle recovery and replenishes energy. The whole wheat bread provides complex carbs that won't spike blood sugar too dramatically.
Is Egg Salad Sandwich heart-healthy?
The high sodium and cholesterol levels aren't ideal for heart health, and the 25g of fat—while mostly from mayonnaise—adds saturated fat to your intake. The whole wheat bread and vegetable toppings do provide some redeeming nutritional value, but this sandwich is best enjoyed occasionally rather than regularly for heart-conscious diets.
What should I watch out for with Egg Salad Sandwich?
The sodium content of 780mg is quite high for a single sandwich—that's about one-third of a typical daily limit. The cholesterol at 265mg is also elevated, primarily from the eggs and mayo, so this isn't ideal if you're monitoring cholesterol intake.
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.
