Toast with egg and cheese

Breakfast

Item Rating: 64/100

1 serving (150 grams) contains 300 calories, 15.0 grams of protein, 15.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		473.2
% Daily Value*
Total Fat		23.7 g	30%
	Saturated Fat	11.0 g	55%
	Polyunsaturated Fat	0 g
Cholesterol		236.6 mg	78%
Sodium		788.6 mg	34%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	3.2 g	11%
	Sugars	4.7 g
protein		23.7 g	47%
Vitamin D		63.1 mcg	315%
Calcium		315.5 mg	24%
Iron		3.2 mg	17%
Potassium		236.6 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

⚠️ Contains trans fat

🧈 High saturated fat

Source of Calories

Fat: 213 cal (42.9%)

Protein: 94 cal (19.1%)

Carbs: 189 cal (38.0%)

About Toast with egg and cheese

Toast with egg and cheese is a classic breakfast dish that blends simplicity with high nutritional value. This meal likely originated from Western cuisine, becoming a staple across many cultures due to its versatility and quick preparation method. Whole-grain toast provides complex carbohydrates and fiber, while eggs contribute high-quality protein and essential vitamins such as B12 and D. Cheese adds calcium and some protein, making this meal a nutrient-dense option. Together, this dish offers a balanced combination of macronutrients suitable for sustaining energy levels throughout the day.

Health Benefits

• Eggs are rich in vitamin B12, which supports brain function and red blood cell production.
• Cheese is a good source of calcium, promoting bone health and strong teeth.
• Whole-grain toast provides dietary fiber, aiding digestion and promoting gut health.

Dietary Considerations

Allergens: Contains gluten (from toast), egg, dairy (from cheese)

Suitable for: Low-carb diet (if using low-carb bread), high-protein diets

Not suitable for: Vegan diets, lactose-intolerant individuals (if lactose-containing cheeses are used), gluten-free diets (unless gluten-free bread is used)

Selection and Storage

Eggs should be stored in the refrigerator, and fresh bread can be kept at room temperature for up to 3-5 days or frozen for longer periods. Cheese should be stored in an airtight container in the fridge to maintain freshness.

Common Questions About Toast with egg and cheese Nutrition

Is Toast with Egg and Cheese high in protein?

Yes, toast with egg and cheese is a good source of protein, containing around 15-20 grams per serving depending on the cheese and egg size. Eggs are particularly rich in high-quality protein, making this meal ideal for bolstering muscle growth and repair.

Can I eat Toast with Egg and Cheese on a keto diet?

Toast with egg and cheese is generally not compatible with a keto diet due to the carbohydrates from bread. Keto-friendly alternatives include using low-carb bread or replacing the toast with a lettuce wrap or avocado base.

What are the health benefits of Toast with Egg and Cheese?

This meal provides protein from eggs and cheese, healthy fats from cheese, and essential vitamins like B12, choline, and vitamin D from the eggs. However, it can be high in saturated fat and sodium, especially if processed cheese is used, so moderation is important.

What is the recommended serving size for Toast with Egg and Cheese?

A typical serving includes one slice of toast, one egg, and about one ounce (28 grams) of cheese. For adults, this serves as a balanced small meal or snack, but portion sizes may vary depending on individual dietary needs.

How does Toast with Egg and Cheese compare to similar breakfast options?

Toast with egg and cheese is higher in protein and fats compared to fruit-based breakfasts but contains more sodium and saturated fats than oatmeal or yogurt. It is faster to prepare than many alternatives but may be less nutrient-dense than options including whole grains and fresh produce.

Data Sources & Scientific References