Breakfast

Breakfast

Item Rating: 71/100

1 serving (150 grams) contains 300 calories, 15.0 grams of protein, 10.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		473.2
% Daily Value*
Total Fat		15.8 g	20%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		47.3 mg	15%
Sodium		788.6 mg	34%
Total Carbohydrates		63.1 g	22%
	Dietary Fiber	6.3 g	22%
	Sugars	7.9 g
protein		23.7 g	47%
Vitamin D		78.9 mcg	394%
Calcium		236.6 mg	18%
Iron		3.2 mg	17%
Potassium		473.2 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 142 cal (29.1%)

Protein: 94 cal (19.4%)

Carbs: 252 cal (51.6%)

About Breakfast

Breakfast is widely considered the most important meal of the day, with origins deeply embedded in various cultures worldwide. From Indian parathas to English breakfasts, the first meal sets the tone for energy and nutrient intake. A typical breakfast provides a balanced nutritional profile to fuel the body after fasting overnight. This example meal contains approximately 200 calories, with 10g of protein, 26.7g of carbohydrates, 6.7g of fat, and 2.7g of fiber. It also offers micronutrients, including 100mg calcium, 1.3mg iron, 6.7mg vitamin C, and 33.3 IU vitamin D. This balance supports metabolism, cognitive function, and overall physical health, making breakfast an essential component of a well-rounded diet.

Health Benefits

• Protein (10g) supports muscle repair and growth, as well as satiety throughout the morning.
• Vitamin D (33.3 IU) contributes to bone health by promoting calcium absorption.
• Calcium (100mg) supports bone density and proper muscle function.
• Fiber (2.7g) aids in digestion and maintaining healthy blood sugar levels.
• Iron (1.3mg) helps the production of hemoglobin, which is essential for oxygen transport in the body.

Dietary Considerations

Allergens: Contains gluten, dairy (if milk or cheese is included), eggs (if used)

Suitable for: Vegetarian, low-fat diets (with moderation)

Not suitable for: Vegan (unless plant-based alternatives are used), gluten-free diets (if bread or wheat-containing items are present)

Selection and Storage

Prepare fresh whenever possible, but cooked components like boiled eggs or overnight oats can be refrigerated for up to 3 days in an airtight container.

Common Questions About Breakfast Nutrition

What is the nutritional content of a typical breakfast?

A typical breakfast contains around 200 calories, 10g of protein, 26.7g of carbohydrates, 6.7g of fat, 2.7g of fiber, and 3.3g of sugar. It also provides approximately 333mg of sodium, making it a balanced start to the day for many people.

Can breakfast be part of a keto diet?

It depends on the specific foods included in your breakfast. While traditional breakfasts like toast or oatmeal are too high in carbs for keto, options like eggs, avocado, and higher-fat proteins can be excellent keto-friendly choices due to their low-carb and high-fat profiles.

What are the health benefits and concerns of eating breakfast?

Breakfast replenishes energy and nutrients after an overnight fast, supporting metabolism and cognitive function. However, skipping breakfast or consuming highly processed, sugar-laden foods can negatively impact blood sugar levels and overall health, making food choices at this meal crucial.

What is the recommended serving size for breakfast?

For a balanced breakfast, aim for a meal containing 300-400 calories, including a mix of protein, healthy fats, and fiber-rich carbs. For example, include options like eggs, whole-grain toast, or yogurt with fruit and nuts for sustained energy throughout the morning.

How does breakfast compare to other meals in terms of preparation and nutrition?

Breakfast is often quicker and easier to prepare than lunch or dinner, with options like cereals, smoothies, and eggs requiring minimal cooking time. Nutritionally, breakfast often has a lighter calorie load but can be customized to include essential nutrients like protein, fiber, and healthy fats to match the energy needs of other meals.

Data Sources & Scientific References