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Protein-rich mixed egg topping for toast
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Mixed egg toast topping (35 g) has 64 calories. That works out to 182 calories per 100 g. It contains 1.3 g of carbs, 3.9 g of protein, 4.7 g of fat and 0.1 g of fiber. Its 6.3 µg of Biotin covers 21% of the Daily Value. Its glycemic index is 2 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 35 g
64
KCAL / 35G
Carbs
1.3g
· 0% DV
Protein
3.9g
· 8% DV
Fat
4.7g
· 6% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 8% · Protein 25% · Fat 67%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 64 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 112 mg | 5% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.1 g | 0% |
| Protein | 3.9 g | 8% |
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 |
|---|---|---|
| 2 tablespoon (medium) | 35 g | 64 kcal |
| 1 tablespoon (small) | 18 g | 33 kcal |
| 1 slice (thin) | 25 g | 46 kcal |
| 1 slice (thick) | 40 g | 73 kcal |
| 3 tablespoon (large) | 52 g | 95 kcal |
| 1 serving (medium) | 60 g | 109 kcal |
| 1 serving (large) | 90 g | 164 kcal |
| 100 g | 100 g | 182 kcal |
| 1 cup (chopped) | 180 g | 328 kcal |
Calculated from 182 calories per 100 g.
Cook the egg mixture in a pan until fully set, then spoon it onto toasted bread. Add-ins can be cooked with the eggs or scattered over the top. Assemble just before serving so the toast stays crisp.
Cheese, chopped vegetables, herbs, and spices all work in mixed egg toast topping. Keep watery additions, such as tomatoes, modest and drain them if needed; excess moisture can make the toast soggy.
Use a sturdy slice of toast and keep the egg topping in small, even pieces rather than piling it high. A thin spread of cream cheese or mashed avocado can help it adhere, while an overloaded slice is more likely to slip.
A thick-cut, sturdy bread is best for mixed egg toast topping because it supports the egg without collapsing. Sourdough and country-style loaves toast well; very soft sandwich bread may need extra toasting to hold a moist topping.
Yes, you can cook the egg mixture ahead and refrigerate it separately from the bread. Reheat the eggs before serving and assemble the toast at the last minute; storing them together makes the bread lose its crisp texture.
Cook mixed egg toast topping gently over medium-low heat and stop as soon as the eggs are set. Stirring frequently keeps the curds tender; high heat or prolonged cooking can make them dry and firm.
You can freeze the cooked egg mixture, but its texture may become watery or rubbery after thawing. Freeze it without the toast in an airtight container, thaw it in the refrigerator, and reheat it thoroughly before serving.
Warm, freshly toasted bread is usually best for mixed egg toast topping because it gives a crisp contrast to the soft eggs. Let very hot eggs rest briefly before adding them so trapped steam does not soften the bread.
Mixed egg toast topping pairs well with a simple side salad, sliced fruit, or roasted vegetables. Choose a fresh, crisp side to balance the rich egg topping, and serve it promptly while the toast is still crunchy.
Yes, reheat the egg mixture in a microwave-safe dish in short bursts, stirring between them so it warms evenly. Reheat the bread separately in a toaster or pan, then put the eggs on top to avoid soggy toast.
Vitamins
Biotin
6.3µg · 21% DV
B12
0.33µg · 14% DV
B2
0.12mg · 9% DV
Vitamin A
63µg · 7% DV
Minerals
Selenium
7.35µg · 13% DV
Phosphorus
61mg · 9% DV
Iodine
9.1µg · 6% DV
Sodium
112mg · 5% DV
Potassium ⭐
58mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 64 calories in 2 tablespoon (medium) (35 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.
Mixed egg toast topping is a simple egg-based mixture cooked and spooned over toast. Recipes vary, but cheese is a common addition, with herbs or other extras depending on the cook. It is a home-style preparation rather than a dish with one fixed recipe.
The topping is soft and savoury, contrasting with crisp toast. It makes an easy breakfast or light meal; serve it warm with sliced tomatoes or greens, or alongside tea or coffee. It has a useful amount of protein—11.2 g per 100 g—along with a notable amount of fat. For a lighter plate, use whole-grain toast and keep richer additions modest.
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.
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 2
Minimally 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
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
1.26g
MONOUNSATURATED
1.82g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.