SparkPeople Advertisers Keep the Site Free
Nutrition Facts
Servings Per Recipe: 4
Serving Size: 1 serving
Amount Per Serving
  • Calories 313.3
  • Total Fat 13.1 g
  • Saturated Fat 5.9 g
  • Polyunsaturated Fat 1.3 g
  • Monounsaturated Fat 2.7 g
  • Cholesterol 234.0 mg
  • Sodium 682.4 mg
  • Potassium 262.6 mg
  • Total Carbohydrate 29.7 g
  • Dietary Fiber 4.9 g
  • Sugars 0.1 g
  • Protein 20.9 g
  • Vitamin A 13.6 %
  • Vitamin B-12 8.3 %
  • Vitamin B-6 10.0 %
  • Vitamin C 6.8 %
  • Vitamin D 6.5 %
  • Vitamin E 5.7 %
  • Calcium 46.0 %
  • Copper 8.8 %
  • Folate 15.1 %
  • Iron 15.1 %
  • Magnesium 14.2 %
  • Manganese 62.1 %
  • Niacin 12.2 %
  • Pantothenic Acid 11.4 %
  • Phosphorus 28.9 %
  • Riboflavin 21.1 %
  • Selenium 60.2 %
  • Thiamin 16.2 %
  • Zinc 11.4 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in The Better for You Breakfast Sandwich

View the full The Better for You Breakfast Sandwich Recipe & Instructions
Submitted by: ARIANNA73

Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of The Better for You Breakfast Sandwich

134 calories of Whole Wheat English Muffin, (1 muffin)

90 calories of Cheese, Swiss, Reduced Fat, Alpine Lace, (1 oz)

72 calories of Egg, fresh, whole, raw, (1 large)

5 calories of Olive Oil, (0.13 1tsp)

4 calories of Tomatoes, red, ripe, raw, year round average, (1 slice, medium (1/4" thick))

3 calories of Oscar Mayer Ham, (0.25 slice)

2 calories of Oregano, ground, (0.13 tbsp)

1 calories of White Vinegar, (0.50 serving)

0 calories of Pepper, black, (0.25 dash)

0 calories of Salt, (0.25 dash)


Nutrition & Calorie Comments  

No nutrition or calorie comments found.