Poached egg on toast

Breakfast

Item Rating: 71/100

1 serving (100 grams) contains 150 calories, 9.0 grams of protein, 7.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		357.1
% Daily Value*
Total Fat		16.7 g	21%
	Saturated Fat	6.0 g	30%
	Polyunsaturated Fat	0 g
Cholesterol		440.5 mg	146%
Sodium		595.2 mg	25%
Total Carbohydrates		35.7 g	12%
	Dietary Fiber	2.4 g	8%
	Sugars	2.4 g
protein		21.4 g	42%
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

🥓 Keto friendly

🍯 Low sugar

Source of Calories

Fat: 150 cal (39.7%)

Protein: 85 cal (22.6%)

Carbs: 142 cal (37.7%)

About Poached egg on toast

Poached egg on toast is a simple, nutritious dish that combines a lightly cooked egg with toasted bread. Originating from European and North American cuisines, it is popular due to its ease of preparation and versatility. A standard serving typically provides high-quality protein, healthy fats, complex carbohydrates, and essential vitamins and minerals. One large poached egg contains approximately 72 calories, 6.3g of protein, 4.8g of fat, and valuable nutrients like vitamin B12, selenium, and choline. Combined with whole-grain toast, it adds fiber, B vitamins, and manganese to the nutritional profile, making it a balanced meal for breakfast or brunch.

Health Benefits

• High-quality protein in eggs supports muscle maintenance and repair, delivering all nine essential amino acids.
• Eggs are an excellent source of choline, which is critical for brain health and memory function.
• Whole-grain toast contributes dietary fiber, which supports digestion and promotes heart health.

Dietary Considerations

Allergens: Contains eggs, gluten (if using regular bread)

Suitable for: Vegetarian, low-carb (with modifications such as low-carb bread)

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

Selection and Storage

Prepare eggs fresh to minimize the risk of foodborne illness. Toast bread as needed to maintain texture; store bread in a cool, dry place or freezer for longer shelf life.

Common Questions About Poached egg on toast Nutrition

How many calories and protein are in poached egg on toast?

A poached egg on a slice of whole-grain toast typically contains around 150-180 calories and provides approximately 6 grams of protein from the egg alone. The whole-grain toast adds about 3 grams of protein and additional fiber.

Is poached egg on toast suitable for a keto diet?

Poached egg on toast is not ideal for a strict keto diet, as the toast, especially if made from regular or whole-grain bread, is high in carbohydrates. For keto compatibility, you could replace traditional bread with a low-carb or almond flour-based bread.

What are the health benefits of eating poached egg on toast?

Poached eggs are rich in essential nutrients like protein, vitamin B12, and choline, which support brain function and energy metabolism. Combined with whole-grain toast, this meal offers an excellent balance of carbs, proteins, and fiber, supporting satiety and digestive health.

How many poached eggs should I serve on toast for a healthy meal?

For a moderate portion size, serving one poached egg on a slice of whole-grain toast is often enough for breakfast, contributing around 150-180 calories. For a more filling meal or higher protein intake, you can increase to two eggs, raising the calories to about 230-260.

How does poached egg on toast compare to scrambled eggs or fried eggs on toast?

Poached eggs are lower in added fats compared to fried eggs, as they are cooked without oil or butter. Scrambled eggs may be similar to poached eggs if prepared with minimal butter or milk. Poached eggs are often seen as a healthier choice due to their simple preparation.

Data Sources & Scientific References