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Vegetable egg toast Calories
Toast with egg and vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Vegetable egg toast (85 g) has 168 calories. That works out to 198 calories per 100 g. It contains 15.6 g of carbs, 7.7 g of protein, 8.2 g of fat and 1.8 g of fiber. Its 14.3 µg of Selenium covers 26% of the Daily Value. Its glycemic index is 52 (low), so it raises blood sugar slowly.
Vegetable egg toast Nutrition Facts
Selected: 1 slice (medium) · 85 g
168
KCAL / 85G
Carbs
15.6g
· 6% DV
Protein
7.7g
· 15% DV
Fat
8.2g
· 11% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 37% · Protein 18% · Fat 45%
Vegetable egg toast nutrition facts table · 1 slice (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 8.2 g | 11% |
| Saturated fat | 2.13 g | 11% |
| Trans fat | 0.03 g | |
| Sodium | 287 mg | 12% |
| Total carbohydrate | 15.6 g | 6% |
| Fiber | 1.8 g | 6% |
| Protein | 7.7 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 Vegetable egg toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 85 g | 168 kcal |
| 1 slice (thin) | 65 g | 129 kcal |
| 100 g | 100 g | 198 kcal |
| 1 slice (thick) | 110 g | 218 kcal |
| 1 cup (diced) | 120 g | 238 kcal |
| 1 piece (small) | 140 g | 277 kcal |
| 1 serving (medium) | 170 g | 337 kcal |
| 1 piece (large) | 190 g | 376 kcal |
| 1 serving (large) | 250 g | 495 kcal |
Calculated from 198 calories per 100 g.
Frequently Asked Questions About Vegetable egg toast
How do you make vegetable egg toast?
To make vegetable egg toast, whisk eggs with finely chopped vegetables, then cook the mixture with slices of bread in a lightly oiled pan. You can dip the bread first or spoon the egg mixture over it; cook until the egg is set on both sides.
What vegetables go best in vegetable egg toast?
Bell pepper, tomato, and scallions work especially well in vegetable egg toast. Mushrooms, spinach, or grated zucchini are also good options. Drain watery vegetables before adding them so they do not make the bread soggy.
How do you keep vegetable egg toast from getting soggy?
To keep vegetable egg toast from getting soggy, use vegetables with little moisture or cook off their liquid first. Toast or slightly stale bread also holds its shape better, and a hot pan helps the egg set without soaking the slice.
What is the best bread for vegetable egg toast?
Thick-cut sandwich bread, sourdough, or slightly stale bread all work well for vegetable egg toast. A sturdy slice holds the egg and vegetables without tearing; very thin, fresh bread can turn soft before the egg has cooked through.
Can you make vegetable egg toast in an air fryer?
Yes, vegetable egg toast can be made in an air fryer if the egg mixture is held securely on the bread. Arrange the slices in a single layer and cook until the egg is fully set, keeping an eye on them so the edges do not dry out.
Can you add cheese to vegetable egg toast?
Yes, cheese is a common addition to vegetable egg toast. Sprinkle grated cheddar or crumble feta into the egg mixture, or add it near the end so it melts on top; reduce added salt if the cheese is salty.
Is vegetable egg toast the same as French toast?
No, vegetable egg toast is usually savory and includes chopped vegetables mixed into or served on the egg, while French toast is commonly dipped in egg and made sweet with toppings. The recipes overlap in using bread and egg, but the flavors and preparation differ.
Can you prepare vegetable egg toast the night before?
You can chop the vegetables and whisk the eggs ahead, but cook vegetable egg toast just before serving for the best texture. If bread sits in the egg mixture overnight, it can absorb too much liquid and become difficult to handle.
What can you serve with vegetable egg toast for breakfast?
Serve vegetable egg toast with fresh fruit, sliced cucumber, or a simple green salad for a complete breakfast. Since the toast is already savory and filling, a light side is usually a better match than another rich cooked dish.
Can you freeze leftover vegetable egg toast?
You can freeze cooked vegetable egg toast, but thawed bread is often softer and the vegetables may release moisture. Cool the slices first, freeze them separately, and reheat straight from frozen in a pan or toaster oven for a firmer finish.
Vegetable egg toast Vitamins & Minerals
Vitamins
Biotin
7.23µg · 24% DV
B12
0.36µg · 15% DV
B2
0.19mg · 15% DV
B5
0.61mg · 12% DV
Minerals
Selenium
14µg · 25% DV
Phosphorus
124mg · 18% DV
Manganese
0.29mg · 13% DV
Sodium
287mg · 12% DV
Potassium ⭐
155mg · 5% DV
Vegetable egg toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable egg toast
To burn the 168 calories in 1 slice (medium) (85 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 Vegetable egg toast?
Vegetable egg toast brings bread together with egg and chopped vegetables, cooked in a pan or assembled and toasted until the egg is set. The vegetables vary with the cook; peppers, tomatoes and herbs are common choices, making it an easy way to use up bread and whatever is in the fridge.
The egg gives the toast a soft, savoury centre, while vegetables add freshness and sometimes a little crunch. It works well as a quick breakfast or light lunch, served warm on its own or with a simple salad. It provides some protein alongside carbohydrates and fat; adding extra vegetables and using only a little cooking oil keeps the meal lighter.
How Nutritious Is Vegetable 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.
Is Vegetable 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 Vegetable egg toast Contain Allergens?
Contains these allergens:
Which Diets Is Vegetable 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
Vegetable egg toast Fat Profile
SATURATED
2.13g
MONOUNSATURATED
2.89g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 38.8:1
Above the ideal 4:1 (38.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.