Egg on toast

Breakfast

Item Rating: 73/100

1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 8.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		12.7 g	16%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		285.7 mg	95%
Sodium		476.2 mg	20%
Total Carbohydrates		31.7 g	11%
	Dietary Fiber	3.2 g	11%
	Sugars	3.2 g
protein		19.0 g	38%
Vitamin D		63.5 mcg	317%
Calcium		79.4 mg	6%
Iron		3.2 mg	17%
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: 114 cal (36.0%)

Protein: 76 cal (24.0%)

Carbs: 126 cal (40.0%)

About Egg on toast

Egg on toast is a simple, classic breakfast dish enjoyed worldwide, often associated with British or American cuisines. It typically consists of a cooked egg (fried, poached, or scrambled) served atop toasted bread. Eggs are an excellent source of protein, essential amino acids, and vitamins such as B12 and D, while toast made from whole-grain bread provides fiber, carbohydrates, and additional micronutrients like magnesium and iron. This balanced meal is versatile in pairing with other toppings, making it a nutrient-dense option for breakfast or a light meal. The combination of proteins, healthy fats, and carbohydrates helps sustain energy throughout the day.

Health Benefits

• Eggs are rich in vitamin B12, which supports red blood cell formation and neurological health.
• Whole-grain toast provides dietary fiber, promoting healthy digestion and reducing cholesterol levels.
• Eggs contain choline, an essential nutrient that aids in brain function and liver health.

Dietary Considerations

Allergens: Contains Eggs, Gluten (in wheat-based bread)

Suitable for: High-protein diets, balanced diets

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

Selection and Storage

Store eggs in their original carton in the refrigerator and bread in a cool, dry place. Toast bread immediately before serving for the best texture.

Common Questions About Egg on toast Nutrition

Is egg on toast high in protein?

Yes, egg on toast is a good source of protein. A typical serving with one large egg (6 grams of protein) and one slice of whole-wheat toast (around 4 grams of protein) provides approximately 10 grams of protein, making it a satisfying choice for breakfast or a snack.

Can I eat egg on toast on a low-carb or keto diet?

Egg on toast is not ideal for a keto or very low-carb diet due to the carbohydrates in bread. One slice of whole-wheat toast contains about 12-15 grams of carbs. However, you can modify the dish by using low-carb or keto bread to make it more compatible with these diets.

What are the health benefits and concerns of eating egg on toast?

Egg on toast provides a balanced mix of protein, carbohydrates, and healthy fats, along with vitamins like B12, D, and minerals like iron. However, if consumed excessively or with processed white bread, it could contribute to higher calorie intake and fewer nutrients. Opting for whole-grain bread and limiting added butter or high-sodium toppings can make it a healthier option.

What is the recommended portion size for egg on toast?

One large egg and one slice of toast is a standard portion size, providing around 150-200 calories depending on toppings. For a more filling meal, you can add an extra egg, but be mindful of additional calories and fats.

Is egg on toast healthier than cereal for breakfast?

Egg on toast is generally higher in protein and can keep you full longer compared to many cereals, which are often high in added sugars. Choosing whole-grain toast and avoiding processed toppings can make egg on toast a more nutrient-dense and satisfying breakfast choice.

Data Sources & Scientific References