Toast with egg and greens

Breakfast

Item Rating: 74/100

1 serving (150 grams) contains 250 calories, 12.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		15.8 g	20%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		283.9 mg	94%
Sodium		630.9 mg	27%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	6.3 g	22%
	Sugars	3.2 g
protein		18.9 g	37%
Vitamin D		63.1 mcg	315%
Calcium		126.2 mg	9%
Iron		3.2 mg	17%
Potassium		394.3 mg	8%

* 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: 142 cal (34.9%)

Protein: 75 cal (18.6%)

Carbs: 189 cal (46.5%)

About Toast with egg and greens

Toast with egg and greens is a simple yet nutrient-dense meal commonly enjoyed in Western and international cuisines. Combining the carbohydrates from whole-grain toast, protein and healthy fats from eggs, and vitamins and minerals from leafy greens, this dish provides a balanced macronutrient profile. One serving typically contains around 250-300 calories, offering approximately 12-15 grams of protein, 5-10 grams of fat, and 20-30 grams of carbohydrates, depending on portion size and preparation methods. Traditionally, the greens (such as spinach or kale) are lightly sautéed or served raw, and the eggs can be cooked in various ways, such as poached or fried. With its high nutrient density and versatility, this dish is a staple for breakfast or lunch in many healthy eating plans.

Health Benefits

• Rich in protein from eggs, providing essential amino acids necessary for muscle repair and overall body function.
• Leafy greens like spinach or kale are high in vitamin K, crucial for bone health and wound healing.
• Egg yolks are a good source of choline, important for brain health and nerve function, as well as lutein and zeaxanthin, which support eye health.

Dietary Considerations

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

Suitable for: High-protein diets, mediterranean diet, vegetarian diet

Not suitable for: Vegan diet, gluten-free diet (unless using gluten-free bread), egg allergy

Selection and Storage

Store eggs in the refrigerator and consume leafy greens within a few days to ensure freshness. Prep greens and refrigerate in airtight containers if needed for quick meal assembly.

Common Questions About Toast with egg and greens Nutrition

How much protein and calories are in toast with egg and greens?

Toast with egg and greens typically contains 12-15 grams of protein and around 250-300 calories per serving, depending on the type of bread and size of the egg. The greens, like spinach or kale, add minimal calories but provide important vitamins like A, C, and K.

Is toast with egg and greens suitable for a keto or low-carb diet?

Toast with egg and greens can be suitable for a low-carb diet if you use low-carb bread or omit the toast entirely. Eggs are naturally keto-friendly with 0.6 grams of carbs each, and leafy greens like spinach or arugula are also very low in carbohydrates.

What are the health benefits of eating toast with egg and greens?

This meal provides a balance of protein from the eggs, fiber from the bread (if whole grain is chosen), and antioxidants and vitamins from the greens. It supports muscle health, digestion, and overall immunity, making it a nutrient-rich and balanced option for breakfast or lunch.

What is the recommended serving size for toast with egg and greens?

A healthy portion would include one slice of toast, 1-2 eggs, and about half a cup of greens. This provides a well-balanced meal with adequate protein, carbs, and fiber without excessive calories.

How does toast with egg and greens compare to avocado toast?

Toast with egg and greens is higher in protein due to the egg and lower in healthy fats compared to avocado toast. Avocado toast offers more heart-healthy monounsaturated fats, while the egg provides essential amino acids, making each option beneficial depending on dietary goals.

Data Sources & Scientific References