Toast with egg

Breakfast

Item Rating: 67/100

1 serving (100 grams) contains 200 calories, 10.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		476.2
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		357.1 mg	119%
Sodium		714.3 mg	31%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	2.4 g	8%
	Sugars	4.8 g
protein		23.8 g	47%
Vitamin D		95.2 mcg	476%
Calcium		119.0 mg	9%
Iron		2.4 mg	13%
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: 214 cal (42.9%)

Protein: 95 cal (19.0%)

Carbs: 190 cal (38.1%)

About Toast with egg

Toast with egg is a simple yet nutritious meal originating from various culinary traditions, often associated with Western breakfasts and brunches. It typically consists of bread (toasted) paired with a cooked egg, which can be prepared in various styles (e.g., fried, scrambled, poached). This combination offers a well-rounded nutritional profile, providing carbohydrates from the bread for energy and high-quality protein from the egg to support muscle repair and growth. Eggs are rich in essential nutrients like vitamin B12, selenium, and choline, while whole grain bread adds dietary fiber, B vitamins, and minerals such as magnesium. Together, they create a balanced, hearty, and versatile meal option that can be modified to suit various palates and dietary preferences.

Health Benefits

• Rich in high-quality protein from the egg, containing all nine essential amino acids for muscle repair and growth.
• Provides choline from eggs, supporting brain health and cognitive function.
• Whole-grain bread contributes dietary fiber, promoting digestive health and aiding in regularity.
• Eggs are an excellent source of vitamin B12, crucial for red blood cell formation and energy production.
• Contains selenium from eggs, an antioxidant that supports immune health and thyroid function.

Dietary Considerations

Allergens: Contains eggs, gluten (from most bread), milk (if using butter on toast)

Suitable for: High-protein diets, omnivorous diets, vegetarian diets (if no meat added)

Not suitable for: Vegan diets, gluten-free diets (unless using gluten-free bread), individuals with egg allergies

Selection and Storage

Store bread in a cool, dry place or freeze for longer shelf life. Eggs should be refrigerated at 40°F (4°C) or below. Toast bread just before eating, and cook eggs thoroughly to ensure food safety.

Common Questions About Toast with egg Nutrition

Is toast with egg high in protein?

Yes, toast with egg is a good source of protein. A single large egg contains about 6 grams of protein, and one slice of whole-grain bread typically adds around 3-5 grams of protein. Together, they provide a balanced amount of protein for muscle repair and overall health.

Can I eat toast with egg on a keto diet?

Toast with egg is not typically keto-friendly as most bread is high in carbohydrates, with even whole-grain bread containing around 12-20 grams of carbs per slice. You can make it keto-compatible by using low-carb or almond flour bread instead.

What are the health benefits or concerns of eating toast with egg?

Toast with egg is rich in protein, healthy fats, and fiber (if using whole-grain bread), making it a nutritious meal that supports energy levels and heart health. However, watch out for sodium if using salted butter or processed bread, and limit portion sizes if managing cholesterol levels due to the egg yolk.

What is the recommended portion size for toast with egg?

A recommended portion size is one slice of whole-grain toast and one large egg, which typically provides around 150-200 calories. For a more filling meal, you can add vegetables or an extra egg, adjusting portions to meet your dietary needs.

How does toast with egg compare to other breakfast options?

Compared to sugary cereals or pastries, toast with egg provides a more balanced macronutrient profile with higher protein and healthy fats, which helps keep you fuller longer. It is also more nutrient-dense than options like plain toast or bagels with cream cheese, particularly if you use whole-grain bread and add vegetables.

Data Sources & Scientific References