Is egg sandwich good for muscle gain?
Not for protein. It is fuel for training. One serving (1 sandwich) has 244 kcal and 11 g protein.
244kcal
11 gprotein
26 gcarbs
11 gfat
Why
- 4.6 g protein per 100 kcal (moderate; chicken breast is about 22, plain rice about 2).
- 244 kcal a serving is 9% of a 2,800 kcal bulking day, and 11 g is 8% of 140 g protein.
The portion to aim for
Even 2 sandwiches gives 22 g protein (488 kcal), so build the meal around another protein food.
| Portion | kcal | Protein |
|---|---|---|
| 1 sandwich | 244 | 11 g |
| 2 sandwiches | 488 | 22 g |
More protein a serving in south Indian and quick breakfasts
- Bread omelette362 kcal · 18 g protein · 2 eggs + 2 slices
Pair it with
- Whey shake (with water)120 kcal · 24 g protein · 1 scoop
- Egg white omelette85 kcal · 11 g protein · 3 egg whites
- Whey shake with milk265 kcal · 32 g protein · 1 glass