Egg in a hole

Breakfast

Item Rating: 68/100

1 serving (100 grams) contains 150 calories, 6.0 grams of protein, 8.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		357.1
% Daily Value*
Total Fat		19.0 g	24%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		357.1 mg	119%
Sodium		476.2 mg	20%
Total Carbohydrates		35.7 g	12%
	Dietary Fiber	2.4 g	8%
	Sugars	2.4 g
protein		14.3 g	28%
Vitamin D		95.2 mcg	476%
Calcium		119.0 mg	9%
Iron		2.4 mg	13%
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: 171 cal (46.1%)

Protein: 57 cal (15.4%)

Carbs: 142 cal (38.5%)

About Egg in a hole

Egg in a Hole, also known as Toad in the Hole or Egg in the Basket, is a simple breakfast dish with origins commonly attributed to American and British cuisine. It consists of a slice of bread with a circular hole cut out, into which an egg is cracked and cooked within the bread on a skillet. This dish is nutritionally balanced, providing protein from the egg, carbohydrates from the bread, and small amounts of fat depending on the cooking medium. A single serving (1 slice of bread and 1 medium egg) provides approximately 150-200 calories, 6 grams of protein, and essential nutrients like vitamin B12, choline, and selenium. It can be customized by using whole-grain bread or adding vegetables for a more nutrient-dense meal.

Health Benefits

• Rich in high-quality protein (6 grams per egg), aiding muscle repair and growth.
• Excellent source of choline, which supports brain development and nerve function.
• Provides selenium, an antioxidant that helps protect cells from oxidative damage.

Dietary Considerations

Allergens: Contains eggs, gluten (depending on bread used)

Suitable for: Vegetarian (if dairy/egg allowed), high-protein diets

Not suitable for: Vegan diets, gluten-free diet (unless gluten-free bread is used)

Selection and Storage

Prepare eggs and bread fresh to ensure the best texture and flavor. If using fresh bread, store it properly in a cool, dry place or freeze for longer shelf life.

Common Questions About Egg in a hole Nutrition

Is Egg In A Hole high in protein?

Yes, Egg In A Hole is high in protein, primarily from the egg. A single serving (1 slice of bread and 1 egg) typically provides around 7 grams of protein, making it a good choice for those seeking a protein-rich breakfast.

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

Traditional Egg In A Hole made with regular bread is not suitable for a keto diet due to the high carbohydrate content of bread. However, you can substitute the bread with low-carb options like keto-friendly bread or omit it entirely to align with keto dietary requirements.

What are the health benefits and concerns of Egg In A Hole?

Egg In A Hole provides health benefits such as protein for muscle repair, vitamin D for bone health, and B vitamins for energy metabolism. However, concerns arise when using heavily processed bread or excessive butter/oil, which can increase calorie and saturated fat intake.

How many Egg In A Hole servings should I eat?

Moderation is key; typically, 1-2 servings (with one egg per slice of bread) are sufficient for a balanced meal. Pairing Egg In A Hole with vegetables or fruits can create a more nutritious and satisfying meal.

How does Egg In A Hole compare to regular scrambled eggs?

Egg In A Hole contains similar nutrients to scrambled eggs but adds carbohydrates from bread, making it a more filling option. Scrambled eggs can be lower in calories if you skip the bread and prepare them with minimal oil or butter.

Data Sources & Scientific References