Fried egg on toast

Breakfast

Item Rating: 67/100

1 serving (100 grams) contains 196 calories, 10.0 grams of protein, 11.0 grams of fat, and 14.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		466.7
% Daily Value*
Total Fat		26.2 g	33%
	Saturated Fat	8.3 g	41%
	Polyunsaturated Fat	0 g
Cholesterol		500 mg	166%
Sodium		714.3 mg	31%
Total Carbohydrates		33.3 g	12%
	Dietary Fiber	2.4 g	8%
	Sugars	3.6 g
protein		23.8 g	47%
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: 95 cal (20.5%)

Carbs: 133 cal (28.7%)

About Fried egg on toast

Fried egg on toast is a simple, versatile dish often associated with breakfast but enjoyed globally in various cuisines. Originating as a traditional Western breakfast staple, a fried egg is typically cooked in a small amount of oil or butter and served atop a slice of toasted bread. With the inclusion of both egg and bread, this dish provides a moderate balance of macronutrients, such as proteins from the egg and carbohydrates from the bread. Eggs contribute essential micronutrients like vitamin D, B vitamins, and choline, while whole-grain bread offers dietary fiber, B vitamins, and minerals like magnesium, making this dish nutrient-dense and satisfying.

Health Benefits

• Rich in high-quality protein from the egg, which supports muscle repair and growth.
• Provides vitamin D from eggs, vital for bone health and immunity.
• Contains choline from eggs, essential for brain function and cell membrane maintenance.

Dietary Considerations

Allergens: Contains eggs, gluten (if using wheat-based bread)

Suitable for: Vegetarian diets, high-protein diets

Not suitable for: Vegan diets, gluten-free diets (if using regular bread)

Selection and Storage

Consume immediately after preparation for best taste and texture. Store eggs in the refrigerator and use bread within its shelf life.

Common Questions About Fried egg on toast Nutrition

Is a fried egg on toast high in protein?

A fried egg on toast provides a moderate amount of protein, mostly from the egg. One large fried egg has about 6 grams of protein, and a slice of bread adds approximately 2-4 grams, depending on the type of bread. Together, this meal delivers around 8-10 grams of protein, making it a decent option for a protein-rich breakfast.

Can I eat a fried egg on toast on a keto diet?

A fried egg on toast is not traditionally keto-compatible due to the carbohydrates in the bread. A slice of regular bread can have 12-20 grams of net carbs, which is too high for most keto plans. To make it keto-friendly, you can substitute the toast with low-carb bread or use a high-fat alternative like avocado slices or cheese.

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

Fried egg on toast is a balanced meal providing protein, healthy fats, and carbohydrates. Eggs are a good source of vitamins like B12 and choline, while bread can add fiber if whole-grain is used. However, frying the egg in excessive oil or butter can increase saturated fat and calorie content, and highly processed bread may lack nutrients. Opting for whole-grain bread and minimal frying oil is a healthier choice.

What is the recommended portion size for a fried egg on toast?

A typical portion size is one large fried egg with one slice of toast. This serving usually provides around 150-250 calories, depending on how the egg is cooked and the type of bread. For a more filling meal, you can add toppings like avocado or spinach without drastically increasing calories.

How does a fried egg on toast compare to scrambled eggs on toast?

Both options are nutritionally similar if prepared with the same ingredients. Fried eggs might retain their yolk intact, providing a slightly different texture and presentation, while scrambled eggs mix the yolk and white, which can incorporate more air or milk during cooking. Scrambled eggs may feel creamier and are often easier to cook for larger portions, but frying uses less oil, making it slightly lower in calories if prepared minimally.

Data Sources & Scientific References