Egg Salad Sandwich with Garden Salad calories & nutrition
Egg Salad Sandwich with Garden Salad contains 469 calories per serving (23% of a 2,000 kcal daily diet), with 22g fat, 47g carbs, and 22g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Egg Salad Sandwich with Garden Salad?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Whole wheat bread | 70 g | 180 | 2 | 34 | 8 |
| Egg salad filling | 100 g | 250 | 20 | 4 | 13 |
| Carrot sticks | 50 g | 20 | 0.1 | 5 | 0.5 |
| Cucumber slices | 30 g | 5 | 0 | 1 | 0.2 |
| Tomato chunks | 40 g | 8 | 0.1 | 1.6 | 0.4 |
| Iceberg lettuce | 40 g | 6 | 0 | 1.2 | 0.4 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Whole wheat bread · Egg salad filling · Carrot sticks · Cucumber slices · Tomato chunks · Iceberg lettuce
How does Egg Salad Sandwich with Garden Salad compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Air fried chicken thighs with shredded beef, boiled potatoes and greek salad | 610g | 975 | 83g | +506 kcal, more protein |
| Air Fried Chicken with Noodles and Salad | 515g | 697 | 47g | +228 kcal, more protein |
| Airfry chicken thighs with boiled potatoes and tomato avocado salad | 650g | 1006 | 68g | +537 kcal, more protein |
| Airline Chicken Meal with Mashed Potatoes and Salad | 570g | 692 | 37g | +223 kcal, more protein |
Frequently Asked Questions
Is Egg Salad Sandwich with Garden Salad healthy?
Yes. With 22g of protein and only 47g of carbs, Egg Salad Sandwich with Garden Salad is a nutritious meal. At 142 kcal/100 g, it has low energy density — filling without excessive calories.
Is Egg Salad Sandwich with Garden Salad good for weight loss?
Yes. At 469 calories with 22g protein, Egg Salad Sandwich with Garden Salad keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Egg Salad Sandwich with Garden Salad?
One serving contains 22g of protein, which is about 23% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Egg Salad Sandwich with Garden Salad?
- Macro split: fat 43%, carbs 40%, protein 17%
- Energy density: 142 kcal/100 g (low)
- Top calorie contributors: Egg salad filling, Whole wheat bread, Carrot sticks
How long does it take to burn off Egg Salad Sandwich with Garden Salad?
- Jogging: ~54 min
- Cycling: ~62 min
- Walking: ~115 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Egg Salad Sandwich with Garden Salad?
- kcal: 23% of daily intake
- Fat: 32% of daily intake
- Carb: 23% of daily intake
- Protein: 23% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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