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Egg Yogurt Oat Toast Calories
High in protein and fiber, balanced breakfast option
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Egg Yogurt Oat Toast (90 g) has 153 calories. That works out to 170 calories per 100 g. It contains 18.5 g of carbs, 8.3 g of protein, 4.7 g of fat and 2.5 g of fiber. Its 0.6 mg of Manganese covers 24% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Egg Yogurt Oat Toast Nutrition Facts
Selected: 1 piece (medium) · 90 g
153
KCAL / 90G
Carbs
18.5g
· 7% DV
Protein
8.3g
· 17% DV
Fat
4.7g
· 6% DV
Fiber
2.5g
· 9% 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 Yogurt Oat Toast nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 189 mg | 8% |
| Total carbohydrate | 18.5 g | 7% |
| Fiber | 2.5 g | 9% |
| Protein | 8.3 g | 17% |
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 Medium Egg Yogurt Oat Toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 153 kcal |
| 1 slice (thin) | 45 g | 77 kcal |
| 1 piece (small) | 60 g | 102 kcal |
| 1 slice (thick) | 65 g | 111 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 100 g | 170 kcal |
| 1 piece (large) | 130 g | 221 kcal |
| 2 piece (double) | 180 g | 306 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Egg Yogurt Oat Toast
How do you make Egg Yogurt Oat Toast?
Mix egg, yogurt, and oats, spread the mixture over bread, then cook in a toaster or pan until the topping is set and the bread is golden. Keep the layer even so it cooks through without making the bread soggy.
What ingredients go in Egg Yogurt Oat Toast?
Egg Yogurt Oat Toast is made with bread, egg, yogurt, and oats. Season the mixture with herbs or spices for a savory version, or add cinnamon and serve the cooked toast with fruit for a sweeter variation.
Can you make Egg Yogurt Oat Toast in an air fryer?
Yes, Egg Yogurt Oat Toast can be cooked in an air fryer if the bread fits flat in the basket. Use a heat-safe liner if needed, leave space around the slice, and check that the egg topping is fully set before serving.
Why does Egg Yogurt Oat Toast turn soggy?
Egg Yogurt Oat Toast can turn soggy if the yogurt mixture is too runny, spread too thickly, or cooked for too little time. Use thicker plain yogurt, apply a thin layer, and cook until the topping is set and the bread is toasted.
Can you use Greek yogurt in Egg Yogurt Oat Toast?
Yes, plain Greek yogurt works well in Egg Yogurt Oat Toast and gives the topping a thicker consistency. If the mixture seems too stiff to spread, stir it thoroughly with the egg rather than adding extra liquid straight away.
Can Egg Yogurt Oat Toast be made sweet?
Yes, Egg Yogurt Oat Toast can be made as a sweet breakfast. Add cinnamon to the egg-and-yogurt mixture, then top the cooked toast with berries, sliced banana, or a little honey instead of savory seasonings.
Can you prepare Egg Yogurt Oat Toast ahead of time?
It is best cooked fresh, but Egg Yogurt Oat Toast can be refrigerated in a covered container after cooking. Reheat it in a pan, toaster oven, or air fryer for a firmer texture; refrigerate promptly because it contains egg and yogurt.
Which oats work best for Egg Yogurt Oat Toast?
Rolled oats or quick oats both work in Egg Yogurt Oat Toast. Rolled oats leave more texture, while quick oats blend into the topping more easily. Oat flour also works if you prefer a smoother mixture.
What can you serve with Egg Yogurt Oat Toast?
Serve Egg Yogurt Oat Toast with fresh fruit for a sweeter meal, or with sliced tomatoes, greens, and avocado for a savory one. The toast is filling on its own, so a simple side is usually enough.
Is Egg Yogurt Oat Toast a good breakfast for meal prep?
Egg Yogurt Oat Toast can be made ahead, but it loses crispness as it sits. For better texture, prepare the egg, yogurt, and oat mixture separately, refrigerate it, and spread it on bread just before cooking.
Egg Yogurt Oat Toast Vitamins & Minerals
Vitamins
Biotin
6.75µg · 23% DV
B12
0.41µg · 17% DV
B2
0.2mg · 15% DV
B5
0.63mg · 13% DV
Minerals
Manganese
0.56mg · 24% DV
Selenium
9.9µg · 18% DV
Phosphorus
108mg · 15% DV
Sodium
189mg · 8% DV
Potassium ⭐
153mg · 5% DV
Egg Yogurt Oat Toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg Yogurt Oat Toast
To burn the 153 calories in 1 piece (medium) (90 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 Yogurt Oat Toast?
Egg Yogurt Oat Toast is a simple, home-style toast made by combining oats with egg and yogurt, then cooking the mixture until set and lightly browned. It is an oat-based alternative to bread toast rather than a traditional dish tied to one particular region, and recipes may vary in shape and texture.
The outside can turn golden while the middle stays soft. Serve it warm for breakfast or a quick lunch, with fresh vegetables, fruit or a little extra yogurt. Egg and yogurt contribute protein, while oats add fibre, making it a filling choice. For a lighter plate, pair it with tomatoes or greens rather than rich toppings.
How Nutritious Is Egg Yogurt Oat Toast?
Nutrient density
High
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 Yogurt 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 Yogurt Oat Toast Contain Allergens?
Contains these allergens:
Which Diets Is Egg Yogurt Oat Toast 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 Yogurt Oat Toast Fat Profile
SATURATED
1.35g
MONOUNSATURATED
1.53g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 9.6:1
Above the ideal 4:1 (9.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.