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Balanced protein and carbohydrate meal
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Bread with Egg (110 g) has 251 calories. That works out to 228 calories per 100 g. It contains 22.9 g of carbs, 11.2 g of protein, 12.5 g of fat and 2 g of fiber. Its 12.1 µg of Biotin covers 40% of the Daily Value. Its glycemic index is 51 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 110 g
251
KCAL / 110G
Carbs
22.9g
· 8% DV
Protein
11.2g
· 22% DV
Fat
12.5g
· 16% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 18% · Fat 45%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 251 kcal | |
| Total fat | 12.5 g | 16% |
| Saturated fat | 3.41 g | 17% |
| Trans fat | 0.04 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 22.9 g | 8% |
| Fiber | 2 g | 7% |
| Protein | 11.2 g | 22% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 110 g | 251 kcal |
| 1 slice (thin) | 45 g | 103 kcal |
| 1 slice (thick) | 60 g | 137 kcal |
| 1 piece (small) | 85 g | 194 kcal |
| 100 g | 100 g | 228 kcal |
| 2 slice (double) | 120 g | 274 kcal |
| 1 serving (large) | 160 g | 365 kcal |
| 1 piece (jumbo) | 180 g | 410 kcal |
Calculated from 228 calories per 100 g.
Bread with Egg is made by cooking an egg on top of a slice of bread, either in a pan or in the oven. Crack the egg onto the bread or spread beaten egg over it, then cook until the egg is set.
A sturdy, sliceable bread works best for Bread with Egg because it holds the egg without falling apart. Sandwich bread, sourdough, and whole-wheat bread all work; very thin slices can turn soft under the topping.
Not necessarily. Bread with Egg can mean an egg cooked on top of a slice, while egg-in-a-hole is made by cutting a hole in the bread and cooking the egg inside it. Recipes use the names differently.
Yes, Bread with Egg can be baked in the oven. Arrange the bread on a baking tray, add the egg, and bake until the white is fully set; use a shorter cooking time if you prefer a runny yolk.
Toast the bread lightly before adding the egg to help keep Bread with Egg from getting soggy. Avoid watery toppings, or cook them first and drain off excess liquid before placing them on the bread.
Yes, slightly stale bread works well for Bread with Egg because it is firm enough to support the topping. If the slices are very dry, soften them lightly with a little milk or water before cooking.
Cheese, cooked vegetables, herbs, and sliced avocado all work as toppings for Bread with Egg. Add juicy ingredients sparingly, and cook watery vegetables first so they do not soften the bread.
Serve Bread with Egg with fresh fruit, sliced tomatoes, or a simple green salad. For breakfast, it also pairs well with yogurt or sautéed vegetables; choose sides that complement the toppings you used.
Bread with Egg is best eaten soon after cooking because the bread softens as it sits. Refrigerate leftovers in a covered container and reheat them until the egg is hot throughout before eating.
Use a nonstick pan and warm it with a little oil or butter before adding Bread with Egg. Let the bread cook until its underside is lightly browned before moving or turning it.
Vitamins
Biotin
12.1µg · 40% DV
B2
0.26mg · 20% DV
B12
0.46µg · 19% DV
B3
2.86mg · 18% DV
Minerals
Selenium
21µg · 38% DV
Phosphorus
160mg · 23% DV
Sodium
396mg · 17% DV
Manganese
0.35mg · 15% DV
Potassium ⭐
152mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 251 calories in 1 serving (medium) (110 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Bread with egg is a simple dish of bread topped with egg. The egg may be cooked directly on the bread or prepared separately and served over a toasted slice; there is no single place of origin, and home-style versions vary. Toasted bread gives it a crisp base, while a soft yolk adds richness.
It works as a quick breakfast or light meal, often paired with vegetables, fruit or a hot drink. The combination provides both protein and carbohydrates; a 100 g portion has 10.2 g of protein. For a lighter version, use wholegrain bread, cook with just a little oil and add fresh tomatoes or greens.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.41g
MONOUNSATURATED
4.62g
POLYUNSATURATED
2.31g
Omega 6:3 ratio 34:1
Above the ideal 4:1 (34:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.