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Egg toast Calories
Balanced mix of protein and carbohydrates
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Egg toast (85 g) has 190 calories. That works out to 223 calories per 100 g. It contains 16.2 g of carbs, 9.5 g of protein, 9.5 g of fat and 1.4 g of fiber. Its 9.4 µg of Biotin covers 31% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
What is Egg toast?
Egg toast is bread topped with egg and cooked in a pan or oven, making a simple meal from everyday ingredients. The name can cover a few preparations: the egg may be cooked directly on the bread, or the bread may be dipped in beaten egg and fried until golden.
It works well as a quick breakfast or light meal, served hot with fresh vegetables, fruit or a little cheese. In Turkey, yumurtalı ekmek is a familiar breakfast dish often enjoyed with tea. Bread and egg provide a useful balance of carbohydrates and protein; per 100 g, it contains 11.2 g of protein. For a lighter version, use less oil and add tomatoes or other vegetables.
Egg toast Nutrition Facts
Selected: 100 g
223
KCAL / 100G
Carbs
19.1g
· 7% DV
Protein
11.2g
· 22% DV
Fat
11.2g
· 14% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 20% · Fat 46%
Egg toast Vitamins & Minerals
Vitamins
Biotin
11µg · 37% DV
B12
0.52µg · 22% DV
B2
0.27mg · 21% DV
B5
0.78mg · 16% DV
Minerals
Selenium
20µg · 36% DV
Phosphorus
165mg · 24% DV
Sodium
360mg · 16% DV
Iodine
18µg · 12% DV
How Nutritious Is Egg 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.
Egg toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg toast
To burn the 223 calories in 100 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.
Is Egg 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 toast Contain Allergens?
Contains these allergens:
Which Diets Is Egg toast Good For?
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
Egg toast Fat Profile
SATURATED
3g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 31:1
Above the ideal 4:1 (31:1).
Compare Egg toast
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Frequently Asked Questions About Egg toast
How do you make egg toast?
To make egg toast, place an egg in a shallow hollow in a slice of bread and cook it in a pan or oven until the white is set. Toasting the bread lightly first helps it hold its shape and keeps the center from getting soggy.
How do you stop the egg from sliding off egg toast?
Make a shallow well in the middle of the bread before adding the egg, and use a sturdy, thick slice. Crack the egg into a small bowl first, then pour it carefully into the hollow rather than cracking it directly over the toast.
What bread works best for egg toast?
Thick-cut sandwich bread, sourdough, or a sturdy country loaf works well for egg toast. Very soft, thin bread can soak up the egg and collapse; lightly toasting the slice before adding the egg helps it stay crisp.
Can you bake egg toast in the oven?
Yes, egg toast can be baked in the oven. Press a hollow into each bread slice, add the egg, and bake until the white is set. Check it near the end if you want a runny yolk, since it can firm up quickly.
Is egg toast the same as eggs in a basket?
They are similar, but not always the same. Eggs in a basket usually has an egg cooked in a hole cut all the way through the bread, while egg toast often uses a shallow hollow and keeps the bread intact underneath.
Can you make egg toast with a runny yolk?
Yes, egg toast can have a runny yolk once the white is fully cooked. For young children, pregnant people, older adults, and anyone with a weakened immune system, cook the yolk until firm to reduce the risk from undercooked egg.
What can you put on egg toast?
Cheese, sautéed mushrooms, spinach, tomatoes, avocado, and herbs all work as egg toast toppings. Cook watery vegetables first so they do not make the bread soggy, and add delicate herbs after cooking.
How do you keep egg toast from getting soggy?
Use sturdy bread, toast it lightly, and avoid piling wet toppings onto egg toast. If adding tomatoes or mushrooms, cook or drain them first; baking or pan-frying over moderate heat also gives the bread time to crisp.
What should you serve with egg toast?
Egg toast goes well with fresh fruit, a green salad, or sliced tomatoes and cucumber. For brunch, serve it with roasted vegetables or potatoes; a light side keeps the egg and bread as the main part of the meal.
How do you store and reheat leftover egg toast?
Refrigerate leftover egg toast promptly in a covered container and eat it within a few days. Reheat it in a skillet or oven to bring back some crispness; a microwave is quicker but tends to soften the bread.
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Nutrition data compiled from USDA FoodData Central and scientific sources.