Eatingwell Egg & Salmon Sandwich Recipe

Keto Friendliness Gauge

Net Carbs are 10% of calories per serving, at 24g per serving. This food is keto-friendly.

How keto-friendly is Eatingwell Egg & Salmon Sandwich? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

Learn more about the keto diet

Explore Nutritional Insights

Click on the icon to expand each section below

Keto & Health Insights for Eatingwell Egg & Salmon Sandwich Recipe

  • Net Carbs are 10% of calories per serving, at 24g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food's %DV (daily value percentage) for sodium is 25%. At 576mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.
  • Since this food is a sandwich or a wrap, it might come with a bun or similar bread item. Remove the sandwich bun to significantly reduce the amount of net carbs and calories. Eliminating breads from a meal can make it more keto-friendly. A single slice of bread contains at least 75 calories and 15g of carbohydrates; a single English muffin usually has 120 calories and 25g of carbohydrates; the average bagel has 350 calories and 50g of carbohydrates; a regular tortilla has 470 calories and 98g of carbohydrates.

Eatingwell Egg & Salmon Sandwich Recipe Nutrition Label

Nutrition Facts

Serving Size: 1 servings   ( 201 g )
Amount Per Serving
Calories: 231
Total Fat: 5g
Saturated Fat: 1g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 3g
Trans Fat: 0g
Cholesterol: 7mg
Sodium: 576mg
Total Carbohydrates: 29g
Dietary Fiber: 5g
Sugar: 7g
Protein: 19g
Calcium: 188mg Iron: 2mg
Potassium: 375mg Vitamin A: 19mcg
Vitamin C: 5mg Vitamin D: 5mcg

Ingredients

  • 1 slice tomato
  • 1 ounce smoked salmon
  • Pinch of salt
  • 1 whole-wheat English muffin, split and toasted
  • 2 large egg whites, beaten
  • 1/2 teaspoon capers, rinsed and chopped (optional)
  • 1 tablespoon finely chopped red onion
  • 1/2 teaspoon extra-virgin olive oil

Instructions

Visit Eatingwell's website to view the recipe instructions. (Via Edamam)