1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 8.0 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.6 g | 16% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 283.9 mg | 94% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 31.5 g | 11% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 3.2 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 63.1 mcg | 315% | |
| Calcium | 78.9 mg | 6% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 157.7 mg | 3% | |
* 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
Source of Calories
About Poached eggs on toast
Poached eggs on toast is a simple and nutritious breakfast dish commonly associated with Western cuisine. Originating as a classic European staple, this meal typically involves a freshly poached egg placed atop a slice of toasted bread. Poaching eggs preserves their nutrient profile, as it doesn’t require additional fats or oils. A single poached egg provides about 68 calories, 6 grams of protein, 5 grams of fat, and essential nutrients such as vitamin D, vitamin B12, and choline. When paired with whole-grain toast, it offers an excellent balance of complex carbohydrates and dietary fiber, making it a satisfying option for sustained energy and satiety. This dish is not only quick to prepare but also highly customizable with toppings like avocado, spinach, or smoked salmon for an added nutrient boost.
Health Benefits
- Rich in protein (6 grams per egg), which supports muscle repair and immune function.
- Excellent source of vitamin D (41 IU per egg), essential for bone health and calcium absorption.
- Contains choline (147 mg per egg), vital for brain development and nerve function.
- Provides B vitamins such as B12, which aids in red blood cell formation and energy metabolism.
- Whole-grain toast adds dietary fiber, promoting digestive health and helping to regulate blood sugar levels.
Dietary Considerations
Selection and Storage
Store eggs in the refrigerator at 40°F (4°C) and use them by the expiration date. Toast should be stored in a sealed bag or container in a cool, dry place. Prepare eggs fresh for optimal nutritional value and taste.
Common Questions About Poached eggs on toast Nutrition
Are poached eggs on toast high in protein?
Yes, poached eggs on toast provide a good source of protein. One large poached egg contains about 6 grams of protein, and the addition of toast can supply a small amount of extra protein depending on the type of bread used. Together, they make a balanced meal for moderate protein consumption.
Can I eat poached eggs on toast on a keto diet?
Poached eggs themselves are keto-friendly, as they are low in carbs and high in protein and healthy fats. However, traditional toast made from wheat or whole-grain bread is typically not keto-compatible due to its high carb content. To enjoy this meal on a keto diet, substitute regular toast with low-carb bread or keto-friendly alternatives.
What are the health benefits of poached eggs on toast?
Poached eggs are a great source of high-quality protein, essential vitamins like B12, and minerals such as selenium and phosphorus. Serving them with whole-grain toast can add fiber, aiding digestion, and could help keep you full longer. However, be mindful of portion sizes and added butter or spreads, which can increase calorie content.
How many poached eggs on toast should I eat for a balanced meal?
A typical serving of poached eggs on toast consists of two eggs and one slice of toast. This portion provides approximately 230-300 calories depending on the type of bread. For an active adult, this is a reasonable amount, but additional toppings like avocado or vegetables can increase nutritional value while keeping calories in check.
How do poached eggs on toast compare to scrambled eggs or fried eggs on toast?
Poached eggs are a healthier option compared to fried eggs because they are cooked without oil or butter, making them lower in fat and calories. Scrambled eggs often involve adding milk or butter, which can increase caloric content. Poached eggs are therefore the best choice if you're looking for a lighter, nutrient-dense meal.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
