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DecentdairySWEET EARTH· 4.8 ONZ

SWEET EARTH HARMLESS HAM, EGG, SWISS CHEESE CAGE-FREE EGGS, SWISS CHEESE, SMOKY, SAVORY HARMLESS HAM (MEATLESS), ON A WHOLE WHEAT, OAT BRAN, FLAXSEED BREAD FARMSTAND FLAXBREAD BREAKFAST SANDWICH, HARMLESS HAM, EGG, SWISS CHEESE

The SWEET EARTH HARMLESS HAM, EGG, SWISS CHEESE breakfast sandwich scores 58/100, primarily driven by its **high protein content** and contribution of several micronutrients, balanced against its **ultra-processed classification** and moderate sodium.

This SWEET EARTH sandwich has a FoodScore of 58/100, classifying it as 'Decent'.
It provides 15g of protein and 3.6g of fiber per 100g, contributing to satiety.
As a NOVA 4 ultra-processed food, it contains several food additives and processed ingredients.
Compared to a generic dairy equivalent, this product offers more fiber and protein but also more sodium.
Consider pairing with a side of fruit or vegetables to enhance overall meal nutrition.
Scores +25 points above the dairy category average (33/100 across 5088 foods).

Fiber

13% of Daily Value

Protein

30% of Daily Value

Added sugar

6% of Daily Value

Sodium

350mg

15% of Daily Value

What it brings to the table

Fiber (3.6g)+3

Protein (15g)+10

Micronutrients (Calcium, Vitamin A, Vitamin B12, Riboflavin)+8

What holds it back

Added sugar (3g)-1

Saturated fat (3.6g)-1

Sodium (350mg)-1

Ultra-processed (NOVA 4)-10

Why it scores 58

The SWEET EARTH HARMLESS HAM, EGG, SWISS CHEESE breakfast sandwich achieves a FoodScore of 58 out of 100. This score reflects a balance of positive nutritional contributions and factors that detract from its overall healthfulness. On the positive side, the product receives bonuses for its significant protein content of 15g per 100g and 3.6g of fiber, which can contribute to satiety. It also provides meaningful amounts of micronutrients such as Calcium (11% DV), Vitamin A (24% DV), and Vitamin B12 (27% DV). However, several factors reduce its score. It incurs penalties for containing 3g of added sugar per 100g, 3.57g of saturated fat, and 350mg of sodium. A significant deduction comes from its classification as a NOVA 4 food, indicating it is ultra-processed. Ingredients like carrageenan and guar gum are present as stabilizers. Compared to a generic dairy equivalent, this sandwich offers a more complete meal with higher protein and fiber, but also introduces more processed components and additives.

Health benefits

What the nutrients in sweet earth harmless ham, egg, swiss cheese cage-free eggs, swiss cheese, smoky, savory harmless ham (meatless), on a whole wheat, oat bran, flaxseed bread farmstand flaxbread breakfast sandwich, harmless ham, egg, swiss cheese actually do for you, grounded in established dietary science.

Supports Muscle Maintenance and Satiety

This SWEET EARTH breakfast sandwich provides 15g of protein per 100g serving. Protein is essential for muscle repair and growth, and adequate intake can help maintain lean body mass. The protein content, combined with 3.6g of fiber from ingredients like whole wheat flour and flax seeds, contributes to a feeling of fullness, which can be beneficial for managing appetite throughout the morning. Including protein at breakfast can help stabilize blood sugar levels and provide sustained energy.

Source of Key Micronutrients

The sandwich contributes several important micronutrients. It provides 11% DV for calcium, which is crucial for bone health and various bodily functions. Additionally, it offers 24% DV for Vitamin A, important for vision and immune function, and 27% DV for Vitamin B12, vital for nerve function and red blood cell formation. These micronutrients are derived from ingredients such as cage-free eggs and Swiss cheese, making it a convenient way to get a portion of your daily needs.

Convenient Meal Option with Fiber

For individuals seeking a quick and easy breakfast, this product offers a convenient option that includes 3.6g of fiber per 100g. Dietary fiber, found in the whole wheat flour and flax seeds of the flax bread, supports digestive health and can help regulate blood sugar levels. While it is an ultra-processed food, its fiber content is a notable benefit for a grab-and-go item, contributing to overall dietary fiber intake when time is limited.

How to eat it

This SWEET EARTH breakfast sandwich is designed as a convenient, ready-to-heat meal. It is typically consumed as a quick breakfast or a light lunch. The standard serving size is 4.8 oz, which is one sandwich. Common pitfalls include consuming it as a standalone meal without additional nutrient-dense foods.

To enhance the nutritional value, pair this sandwich with a side of fresh fruit like berries or an apple to increase fiber and vitamin intake.

Consider adding a handful of spinach or other greens to your plate alongside the sandwich for additional vegetables.

If you are monitoring sodium intake, balance this meal with other low-sodium foods throughout the day, as it contains 350mg of sodium per 100g.

For a more balanced meal, combine with a source of healthy fats, such as a small serving of avocado.

Things to keep in mind

This product contains several ingredients that some individuals may wish to monitor. It is classified as a NOVA 4 ultra-processed food, meaning it contains multiple food additives and processed ingredients. Specifically, it includes carrageenan, guar gum, and xanthan gum, which are common thickeners and stabilizers. While generally recognized as safe, some individuals report digestive sensitivities to these ingredients. The sandwich also contains common allergens including wheat, egg, and milk. Those with sensitivities or allergies to these ingredients should avoid this product. The sodium content of 350mg per 100g is moderate, and individuals on sodium-restricted diets should account for this when planning their daily intake.

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Reader questions

Is SWEET EARTH HARMLESS HAM, EGG, SWISS CHEESE breakfast sandwich healthy?

This SWEET EARTH sandwich has a FoodScore of 58/100, indicating it's a 'Decent' choice. It offers a good amount of protein (15g per 100g) and some fiber (3.6g per 100g), along with several micronutrients like Vitamin A and B12. However, it is an ultra-processed food with moderate levels of saturated fat, added sugar, and sodium, which are factors to consider for overall dietary balance.

How does SWEET EARTH HARMLESS HAM, EGG, SWISS CHEESE compare to a traditional ham, egg, and cheese sandwich?

Compared to a traditional ham, egg, and cheese sandwich, this SWEET EARTH product offers a plant-based 'ham' alternative, which may appeal to those reducing meat intake. Nutritionally, it provides similar protein and fiber to a homemade whole-wheat version, but its NOVA 4 classification means it contains more processed ingredients and additives than a simple homemade equivalent. The specific nutrient profile, including sodium and saturated fat, would depend heavily on the ingredients used in a homemade version.

What is 'Harmless Ham' and is it a good protein source?

'Harmless Ham' is a meatless alternative made primarily from water and vital wheat gluten. It is designed to mimic the flavor and texture of traditional ham. Nutritionally, it contributes significantly to the sandwich's 15g of protein per 100g, making it a viable protein source for those seeking plant-based options. It also contains various seasonings and natural flavors to achieve its taste profile.

What is the recommended portion size for this breakfast sandwich?

The recommended portion size is one sandwich, which is 4.8 oz. This provides 257 calories, 15g of protein, and 3.6g of fiber. For a balanced meal, consider pairing it with a serving of fruit or vegetables to increase overall nutrient density and fiber intake, as the sandwich alone may not provide a full spectrum of nutrients.

Does this sandwich contain whole grains?

Yes, the ingredient list specifies 'FLAX BREAD (WHOLE WHEAT FLOUR, SEMOLINA FLOUR, OAT BRAN, EVAPORATED CANE JUICE, OLIVE OIL, FLAX SEEDS, YEAST, OATS, SALT)'. The presence of whole wheat flour and oat bran indicates that the bread component does contribute whole grains and fiber to the product. This aligns with dietary recommendations to include more whole grains in the diet.

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Data & references

Nutrient values: USDA FoodData Central.
Daily Value baselines: FDA Daily Values and NIH Dietary Reference Intakes.
Dietary pattern guidance: USDA Dietary Guidelines for Americans 2020-2025.
Processing classification: NOVA food classification.
Scoring formula: FoodScore methodology.

Sources: USDA FoodData Central (Branded, fdcId 2031704, modified 12/15/2020)Updated 2026-04-24