1 piece (medium) of Egg Toast (Low Oil) (80 g) has 144 calories. That works out to 180 calories per 100 g. It contains 16.8 g of carbs, 7.6 g of protein, 4.4 g of fat and 1.3 g of fiber. Its 6.8 µg of Biotin covers 23% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

Egg Toast (Low Oil) Nutrition Facts

Selected: 100 g

180

KCAL / 100G

Carbs

21g

· 8% DV

Protein

9.5g

· 19% DV

Fat

5.5g

· 7% DV

Fiber

1.6g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 49% · Protein 22% · Fat 29%

Egg Toast (Low Oil) Vitamins & Minerals

Vitamins

Biotin

8.5µg · 28% DV

B12

0.45µg · 19% DV

0.19mg · 15% DV

Vitamin A

110µg · 12% DV

Minerals

Selenium

11µg · 20% DV

Sodium

340mg · 15% DV

Phosphorus

90mg · 13% DV

Zinc

1mg · 9% DV

How Nutritious Is Egg Toast (Low Oil)?

Nutrient density

Medium

45/ 100

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

44/ 100

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 (Low Oil) Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Egg Toast (Low Oil)

To burn the 180 calories in 100 g:

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

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 (Low Oil) 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 (Low Oil) Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Egg Toast (Low Oil) Good For?

Vegan

— Not suitable

Vegetarian

— Not 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 (Low Oil) Fat Profile

SATURATED

1.6g

MONOUNSATURATED

2.1g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 6.9:1

Above the ideal 4:1 (6.9:1).

Compare Egg Toast (Low Oil)

🍳🍞vs🧴

Egg Toast (Low Oil) vs Hawthorn Vinegar162 kcal more per 100 g

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Egg Toast (Low Oil) vs Tantuni30 kcal fewer per 100 g

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Egg Toast (Low Oil) vs Chicken Wrap15 kcal fewer per 100 g

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Egg Toast (Low Oil) vs Protein Bar170 kcal fewer per 100 g

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Foods Similar to Egg Toast (Low Oil)

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Egg Toast (Low Oil)

How many calories are in low-oil egg toast?

Low-oil egg toast contains 180 calories per 100 g. A 100 g serving also provides 9.5 g of protein, 21 g of carbohydrates, and 5.5 g of fat.

Is low-oil egg toast suitable for a Mediterranean diet?

Low-oil egg toast is listed as compatible with Mediterranean, flexitarian, and omnivore diets. It contains eggs and gluten, so it is not suitable for people avoiding these allergens.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 20, 2026