Egg-in-a-hole

Breakfast

Item Rating: 67/100

1 serving (100 grams) contains 195 calories, 9.0 grams of protein, 11.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		464.3
% Daily Value*
Total Fat		26.2 g	33%
	Saturated Fat	8.3 g	41%
	Polyunsaturated Fat	0 g
Cholesterol		428.6 mg	142%
Sodium		714.3 mg	31%
Total Carbohydrates		35.7 g	12%
	Dietary Fiber	2.4 g	8%
	Sugars	4.8 g
protein		21.4 g	42%
Vitamin D		95.2 mcg	476%
Calcium		119.0 mg	9%
Iron		3.6 mg	20%
Potassium		238.1 mg	5%

* 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

Source of Calories

Fat: 235 cal (50.8%)

Protein: 85 cal (18.4%)

Carbs: 142 cal (30.8%)

About Egg-in-a-hole

Egg-in-a-Hole is a classic breakfast dish that originated in Europe and is popular in Western cuisine. It involves cooking an egg in the center of a piece of bread after cutting out a small hole. This dish is nutritionally balanced, providing a combination of protein, fat, and carbohydrates. One serving contains approximately 195 calories, 9 grams of protein, and 11 grams of fat. It also offers essential nutrients such as calcium (50 mg), iron (1.5 mg), and vitamin D (40 IU). The simplicity of its preparation and the wholesome combination of bread and egg make it a comforting and filling meal option for all ages.

Health Benefits

• Rich in protein (9 g per serving), aiding muscle maintenance and repair.
• Provides vitamin D (40 IU), which supports bone health and immune function.
• Contains iron (1.5 mg), essential for red blood cell production and preventing anemia.

Dietary Considerations

Allergens: Contains eggs, gluten (from bread), dairy (if butter is used)

Suitable for: Vegetarian

Not suitable for: Vegan, gluten-free (unless appropriate bread is used), egg allergy

Selection and Storage

Prepare Egg-in-a-Hole fresh for optimal texture and flavor. Leftovers can be refrigerated and gently reheated, but are best consumed immediately.

Common Questions About Egg-in-a-hole Nutrition

Is Egg-In-A-Hole high in protein?

Egg-In-A-Hole contains 9 grams of protein per serving, largely coming from the egg. This makes it a moderate source of protein, suitable for meals where additional protein sources might also be included.

Can I eat Egg-In-A-Hole on a keto diet?

Egg-In-A-Hole is not ideal for a strict keto diet due to its 15 grams of carbohydrates from the bread. However, it can be made keto-friendly by using low-carb bread alternatives such as almond or coconut flour bread.

What are the health benefits of Egg-In-A-Hole?

Egg-In-A-Hole provides essential nutrients like protein, healthy fats, and vitamins such as B12 from the egg, which supports energy production and nerve health. However, it is relatively high in sodium (300 mg per serving), so it may not be ideal for individuals on low-sodium diets.

What is the recommended serving size for Egg-In-A-Hole?

One serving of Egg-In-A-Hole typically consists of one egg and one slice of bread, amounting to approximately 195 calories. This serving size is considered balanced for breakfast or as a light meal, but you can add vegetables or sides for more nutrients.

How does Egg-In-A-Hole compare to similar breakfast egg dishes?

Egg-In-A-Hole is often lower in calories than dishes like egg sandwiches or omelets, while providing a lighter option with simple ingredients. Its carbohydrate content is higher compared to plain eggs but lower than many bread-heavy breakfast items.

Data Sources & Scientific References