Egg toast

Breakfast

Item Rating: 67/100

1 serving (100 grams) contains 200 calories, 10.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		357.1 mg	119%
Sodium		714.3 mg	31%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	2.4 g	8%
	Sugars	4.8 g
protein		23.8 g	47%
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

🥓 Keto friendly

🍯 Low sugar

⚠️ Contains trans fat

🧈 High saturated fat

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 214 cal (42.9%)

Protein: 95 cal (19.0%)

Carbs: 190 cal (38.1%)

About Egg toast

Egg toast is a simple, nutritious dish that typically combines toasted bread with a cooked or fried egg on top. Its origins are widely attributed to Western cuisine, where it's enjoyed as a staple breakfast or brunch item. This meal provides a balance of macronutrients: protein from the egg, carbohydrates from the bread, and depending on preparation, healthy fats from toppings like avocado or butter. A single egg contains approximately 6 grams of protein and 5 grams of fat, while bread offers around 12 grams of carbohydrates per slice. Egg toast is versatile, with regional variations, such as incorporating spices, cheese, or vegetables, making it both flavorful and nutrient-rich.

Health Benefits

• Eggs are an excellent source of high-quality protein, contributing to muscle repair and growth.
• Provides choline, a nutrient essential for brain health and nerve function.
• Rich in B vitamins, including vitamin B12, which supports energy metabolism and red blood cell formation.

Dietary Considerations

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

Suitable for: High-protein diets, vegetarian diets (ovo-vegetarians)

Not suitable for: Vegan diets, low-cholesterol diets (if avoiding dietary cholesterol)

Selection and Storage

Consume egg toast fresh after preparation for optimal taste and safety. If storing cooked eggs, refrigerate them separately and consume within 3-4 days.

Common Questions About Egg toast Nutrition

Is egg toast high in protein?

Egg toast is a good source of protein due to the eggs, which contain approximately 6 grams of protein per large egg. The specific protein content will vary based on how many eggs are used, but adding whole-grain bread can also provide around 3-5 grams of additional protein per slice, making it a moderate-protein meal overall.

Can I eat egg toast on a keto diet?

Egg toast is typically not keto-friendly because bread, especially traditional wheat or whole-grain bread, is high in carbohydrates. To make it suitable for a keto diet, you can use low-carb or keto-friendly bread substitutes, ensuring the overall meal remains low in carbs while retaining the protein from the eggs.

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

Egg toast can provide essential nutrients like protein, vitamins B12 and D, and healthy fats from the eggs. However, concerns may arise from the type of bread used — refined breads add empty carbs, while whole-grain options are healthier. Additionally, excessive butter or oil in preparation can increase calorie and saturated fat content, potentially affecting heart health.

How much egg toast should I eat in one serving?

A standard serving of egg toast might consist of one slice of bread topped with one to two eggs. This provides approximately 200-300 calories, which is a reasonable amount for most people at breakfast. Adjust portion sizes depending on your caloric needs and whether you’re adding other sides or toppings like avocado or cheese.

How does egg toast compare to avocado toast nutritionally?

Egg toast typically has higher protein content due to the eggs, while avocado toast offers more healthy fats from the avocado. Both can be a nutritious choice, but egg toast may be better for those prioritizing protein intake, while avocado toast is ideal for healthy fats and fiber. Combining both topplings can maximize nutritional benefits.

Data Sources & Scientific References