Egg salad on toast

Lunch

Item Rating: 70/100

1 serving (150 grams) contains 250 calories, 10.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		238.1 mg	79%
Sodium		634.9 mg	27%
Total Carbohydrates		31.7 g	11%
	Dietary Fiber	3.2 g	11%
	Sugars	3.2 g
protein		15.9 g	31%
Vitamin D		63.5 mcg	317%
Calcium		79.4 mg	6%
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: 214 cal (52.9%)

Protein: 63 cal (15.7%)

Carbs: 126 cal (31.3%)

About Egg salad on toast

Egg salad on toast is a classic dish that combines hard-boiled eggs mixed with ingredients like mayonnaise, mustard, and seasonings, served atop a slice of toasted bread. Originating in Western cuisine, it has become a popular breakfast or light lunch item worldwide due to its simplicity and versatility. Eggs are a nutrient powerhouse, providing high-quality protein, essential amino acids, and key vitamins such as B12, D, and A. The dish's nutritional profile can vary based on the specific recipe and bread type but generally offers a balance of protein, carbohydrates, and fats alongside nutrients like choline, which supports brain health. Whole-grain bread options can add fiber, enhancing its overall nutritional benefits.

Health Benefits

• High-quality protein in eggs supports muscle repair and growth, providing 6 grams of protein per medium egg.
• Rich in choline, with one egg supplying about 147 mg, which supports brain and liver function.
• Contains vitamin B12, essential for nerve health and red blood cell production, with one egg providing about 9% of daily needs.
• Provides vitamin D, critical for bone health and immune function, contributing roughly 5% of daily requirements per egg.
• Incorporating whole-grain bread adds dietary fiber, aiding in digestion and promoting heart health.

Dietary Considerations

Allergens: Contains eggs, wheat (if bread contains gluten), soy (if mayonnaise contains soy oil)

Suitable for: Vegetarian (if no meat-based ingredients are added), low-carb (if served on low-carb bread)

Not suitable for: Vegan, individuals with egg allergies, gluten-free diets (if not using gluten-free bread)

Selection and Storage

Store egg salad in an airtight container in the refrigerator and consume within 3-4 days for safety and freshness.

Common Questions About Egg salad on toast Nutrition

How much protein and calories are in egg salad on toast?

A serving of egg salad (about 1/2 cup) on a slice of whole-grain toast typically contains around 12-15 grams of protein and 250-300 calories. The exact values depend on the recipe, such as the use of mayonnaise or additional ingredients, and the type of bread.

Is egg salad on toast low-carb or suitable for a keto diet?

Egg salad itself can be keto-friendly due to its high fat and low-carb content. However, traditional bread is not keto-compatible. To enjoy this dish on a keto diet, use low-carb bread or serve the egg salad on lettuce wraps instead of toast.

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

Egg salad provides a good source of protein, vitamins like B12, and healthy fats. However, it can be high in saturated fat and sodium if prepared with large amounts of mayonnaise or salt. Using whole-grain toast adds fiber, making the dish more nutritious.

What is the recommended portion size for egg salad on toast?

A balanced portion is typically 1/2 cup of egg salad served on one slice of toast. This provides a satisfying meal without excessive calories, but portions can be adjusted depending on your dietary goals and meal size.

How does egg salad on toast compare to other breakfast or lunch options?

Compared to options like avocado toast, egg salad offers more protein but may include more saturated fat depending on the recipe. It is typically lower in fiber than beans or veggie-based dishes but can be made healthier with whole-grain bread and reduced-fat mayonnaise.

Data Sources & Scientific References