Avocado, Egg White, Spinach & Cheese on Multigrain Bagel Flat
Nutrition Facts
Total Calories
340
Protein
19g
Sodium
730mg
Protein Power Rating
Saturated Fat
5g
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Optional Breakfast Sauces
Dietitian Rating
Protein Power Score
This breakfast is an elite protein source relative to calories.
Real-time Calories
340
Protein Efficiency
5.6%
340 cal
Calories
19g
Protein
14g
Fat
730mg
Sodium
Base Nutritional Breakdown
Calories
340
Total Fat
14g
Saturated Fat
5g
Cholesterol
20mg
Sodium
730mg
Total Carbs
36g
Fiber
6g
Protein
19g
Dietitian's Verdict
✅ Smart Choice When...
- Protein Density: 19g of protein in a 340 calorie sandwich is excellent for sustained morning focus.
- Fiber Hero: 6g of fiber (largely from the multigrain flat and spinach) is significantly higher than any other breakfast sandwich.
⚠️ Watch Out For...
- Sodium Watch: At 730mg, it's still somewhat high, but lower than most fast-food breakfast options.
Morning Hacks 💡
"The Double-Protein Hack: Request double egg whites (+60 cal, +12g protein) for a massive 31g protein breakfast that keeps you full until lunch."
Burn It Off — Activity Equivalents
69 min
Walking
32 min
Running
43 min
Cycling
37 min
Swimming
85 min
Yoga
48 min
Weight Training
Based on an average adult weight of 150 lbs. Activity impact varies by muscle mass & intensity.
Common Questions
Is the Avocado, Egg White & Spinach sandwich healthy?▼
Does it use fresh avocado?▼
Is the bagel flat low carb?▼
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