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Egg gluten-free oat toast Calories
Source of protein and fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (double) of Egg gluten-free oat toast (70 g) has 162 calories. That works out to 232 calories per 100 g. It contains 19.7 g of carbs, 7.4 g of protein, 6.1 g of fat and 2.8 g of fiber. Its 0.9 mg of Manganese covers 39% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Egg gluten-free oat toast Nutrition Facts
Selected: 2 slice (double) · 70 g
162
KCAL / 70G
Carbs
19.7g
· 7% DV
Protein
7.4g
· 15% DV
Fat
6.1g
· 8% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 18% · Fat 34%
Egg gluten-free oat toast nutrition facts table · 2 slice (double) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 1.53 g | 8% |
| Trans fat | 0.01 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 19.7 g | 7% |
| Fiber | 2.8 g | 10% |
| Protein | 7.4 g | 15% |
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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How Many Calories in 1 Slice of Egg gluten-free oat toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 35 g | 81 kcal |
| 1 slice (thin) | 28 g | 65 kcal |
| 1 slice (thick) | 45 g | 104 kcal |
| 2 slice (double) | 70 g | 162 kcal |
| 1 piece (medium) | 70 g | 162 kcal |
| 100 g | 100 g | 232 kcal |
| 1 serving (large) | 105 g | 244 kcal |
| 3 slice (triple) | 105 g | 244 kcal |
Calculated from 232 calories per 100 g.
Frequently Asked Questions About Egg gluten-free oat toast
How do you make Egg gluten-free oat toast?
Make Egg gluten-free oat toast by toasting gluten-free oat bread and serving it with a cooked egg on top or inside. Toast the bread lightly first so it stays firmer when you add the egg.
What ingredients go in Egg gluten-free oat toast?
The basic ingredients are gluten-free oat bread and egg. Black pepper, tomato, avocado, or cheese are common additions; recipes for the bread itself may also use oats with liquid such as water or milk.
Can you make Egg gluten-free oat toast without a toaster?
Yes, you can make Egg gluten-free oat toast in a skillet. Heat the bread on both sides until lightly crisp, then add a separately cooked egg; this works well when the bread is too delicate for a toaster.
Why does Egg gluten-free oat toast fall apart?
Egg gluten-free oat toast can fall apart if the bread is very dry or the egg is runny. Lightly toast the bread, cook the egg until set, and avoid overfilling it if you are making a sandwich.
Can you use rolled oats instead of oat flour for Egg gluten-free oat toast?
Yes, you can blend rolled oats until they have a flour-like texture when making the oat bread for Egg gluten-free oat toast. If you need to avoid gluten, choose oats labeled gluten-free because cross-contact can occur.
How is Egg gluten-free oat toast different from regular egg toast?
Egg gluten-free oat toast uses gluten-free oat bread instead of ordinary wheat bread. The oat bread may have a denser texture and toast differently, so it may need gentler handling than a standard egg sandwich.
What should you serve with Egg gluten-free oat toast?
Egg gluten-free oat toast pairs well with fresh tomato, cucumber, leafy greens, or olives. Add fruit or yogurt for a more substantial breakfast, or season the egg with black pepper or chili flakes.
Can you prepare Egg gluten-free oat toast ahead of time?
It is best to assemble Egg gluten-free oat toast just before eating, since the egg can make the bread soggy. For meal prep, keep the cooked egg and bread separate, then combine and reheat them when ready to eat.
Can you freeze Egg gluten-free oat toast?
Freezing the oat bread separately works better than freezing assembled Egg gluten-free oat toast. Thaw and toast the bread, then cook the egg fresh; the assembled toast can turn soft or rubbery after thawing.
Can you eat Egg gluten-free oat toast cold?
Yes, you can eat Egg gluten-free oat toast cold if the egg was fully cooked and the toast was chilled promptly. Keep it refrigerated in a covered container and avoid leaving it at room temperature for an extended period.
Egg gluten-free oat toast Vitamins & Minerals
Vitamins
Biotin
6.44µg · 21% DV
B2
0.19mg · 15% DV
B12
0.34µg · 14% DV
B1
0.13mg · 11% DV
Minerals
Manganese
0.9mg · 39% DV
Selenium
15µg · 27% DV
Phosphorus
144mg · 21% DV
Copper
0.13mg · 14% DV
Sodium
252mg · 11% DV
Potassium ⭐
132mg · 4% DV
Egg gluten-free oat toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg gluten-free oat toast
To burn the 162 calories in 2 slice (double) (70 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.
What is Egg gluten-free oat toast?
Egg gluten-free oat toast is a simple toast-style breakfast made with oats and egg, either mixed into the base or served as part of the topping. It is a modern, adaptable preparation rather than a dish tied to one particular region. The oats give it a gently grainy flavour, while the egg makes the middle tender; toasting adds a crisp edge.
It works for breakfast or a quick lunch, served with fresh tomatoes, greens or fruit. It provides both protein and fibre, making it more sustaining than plain toast. For a lighter plate, use little added fat and pair it with vegetables.
How Nutritious Is Egg gluten-free oat toast?
Nutrient density
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.
Satiety score
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.
Is Egg gluten-free oat toast Processed?
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.
Does Egg gluten-free oat toast Contain Allergens?
Contains these allergens:
Which Diets Is Egg gluten-free oat toast Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Egg gluten-free oat toast Fat Profile
SATURATED
1.53g
MONOUNSATURATED
2.18g
POLYUNSATURATED
1.13g
Omega 6:3 ratio 16.5:1
Above the ideal 4:1 (16.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.