1 serving (150 grams) contains 250 calories, 12.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
394.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.8 g | 20% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 236.6 mg | 78% | |
| Sodium | 630.9 mg | 27% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 4.7 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 63.1 mcg | 315% | |
| Calcium | 78.9 mg | 6% | |
| 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
Source of Calories
About Toast with egg salad
Toast with egg salad is a popular dish combining toasted bread and creamy egg salad made from hard-boiled eggs, mayonnaise, mustard, and seasonings. Originating from American and European cuisines, it’s commonly enjoyed as a breakfast or snack and offers a balanced macronutrient profile. Eggs are rich in high-quality protein, healthy fats, and essential vitamins like vitamin B12 and choline. The bread contributes carbohydrates for immediate energy, while the egg salad adds healthy fats and micronutrients, making this dish both satisfying and nutrient-dense when consumed in moderation. It’s versatile and can be adjusted with whole-grain bread or additional vegetables for enhanced nutritional benefits.
Health Benefits
- Eggs contain choline, essential for brain and liver health.
- Provides vitamin B12, which supports red blood cell formation and neurological function.
- High-quality protein in eggs aids muscle repair and growth.
- Mayonnaise (if using olive oil-based) can provide healthy monounsaturated fats for heart health.
Dietary Considerations
Selection and Storage
Store egg salad in an airtight container in the refrigerator for up to 3 days. Toast bread fresh for better texture as it does not store well once prepared.
Common Questions About Toast with egg salad Nutrition
What is the nutritional content of toast with egg salad?
A typical serving of toast with egg salad (one slice of whole grain bread and about 1/3 cup of egg salad) contains approximately 250-300 calories, 12-15 grams of protein, 15-18 grams of fat, and 20-25 grams of carbohydrates. It also provides essential nutrients like vitamin D, choline, selenium, and B vitamins, thanks to the eggs.
Can I eat toast with egg salad on a keto diet?
Toast with egg salad is not typically keto-friendly due to the carbohydrate content in the bread. However, you can make it suitable for a keto diet by replacing the traditional bread with a low-carb or keto bread option and using a mayonnaise-based egg salad without added sugar.
What are the health benefits or concerns of eating toast with egg salad?
Toast with egg salad can be a nutritious meal, offering high-quality protein, healthy fats, and essential nutrients. However, it can also be high in calories and fat, especially if made with mayonnaise. To make it healthier, use whole-grain bread and opt for a lighter or homemade egg salad with Greek yogurt instead of mayonnaise.
What is the recommended portion size for toast with egg salad?
A balanced portion size for toast with egg salad is typically one slice of whole-grain bread topped with about 1/3 to 1/2 cup of egg salad. This portion keeps the calorie count moderate and provides sufficient protein and carbohydrates for a meal or snack.
How does toast with egg salad compare to avocado toast?
Toast with egg salad is higher in protein due to the eggs, typically offering 12-15 grams per serving compared to avocado toast, which has around 2-4 grams per serving depending on the toppings. Avocado toast, however, is a richer source of heart-healthy monounsaturated fats and fiber, while egg salad provides more choline and B vitamins.
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.
