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Toast with eggs and cheese Calories
Good source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Toast with eggs and cheese (140 g) has 357 calories. That works out to 255 calories per 100 g. It contains 25.8 g of carbs, 18.5 g of protein, 19.7 g of fat and 2.1 g of fiber. Its 15.4 µg of Biotin covers 51% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Toast with eggs and cheese Nutrition Facts
Selected: 1 piece (medium) · 140 g
357
KCAL / 140G
Carbs
25.8g
· 9% DV
Protein
18.5g
· 37% DV
Fat
19.7g
· 25% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 21% · Fat 50%
Toast with eggs and cheese nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 357 kcal | |
| Total fat | 19.7 g | 25% |
| Saturated fat | 7.84 g | 39% |
| Trans fat | 0.25 g | |
| Sodium | 602 mg | 26% |
| Total carbohydrate | 25.8 g | 9% |
| Fiber | 2.1 g | 8% |
| Protein | 18.5 g | 37% |
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 Toast with eggs and cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 357 kcal |
| 1 piece (thin) | 65 g | 166 kcal |
| 1 slice (half) | 70 g | 179 kcal |
| 1 piece (small) | 90 g | 230 kcal |
| 100 g | 100 g | 255 kcal |
| 2 slice (whole) | 140 g | 357 kcal |
| 1 piece (thick) | 170 g | 434 kcal |
| 1 piece (large) | 190 g | 485 kcal |
| 1 serving (double) | 220 g | 561 kcal |
Calculated from 255 calories per 100 g.
Frequently Asked Questions About Toast with eggs and cheese
How do you make toast with eggs and cheese?
To make toast with eggs and cheese, cook the egg first, place it with cheese between two slices of bread, then toast until the bread is golden and the cheese melts. Cooking the egg separately makes the filling easier to handle and prevents raw egg from leaking into the toaster.
Can you put a raw egg in toast with eggs and cheese in a sandwich toaster?
It is better not to put a raw egg directly into toast with eggs and cheese in a sandwich toaster. The egg can leak out before it sets and may cook unevenly; scramble or fry it first, then add it to the sandwich.
What cheese melts best in toast with eggs and cheese?
Cheddar, mozzarella, and Monterey Jack melt well in toast with eggs and cheese. Choose a cheese that melts smoothly, and avoid overfilling the bread so the cheese does not spill out while the toast cooks.
What bread works best for toast with eggs and cheese?
Sliced sandwich bread is easy to fill and browns quickly for toast with eggs and cheese. Sourdough or whole-grain bread also works if you want a sturdier slice; thicker bread may need a little longer to toast through.
How do you keep toast with eggs and cheese from getting soggy?
Keep toast with eggs and cheese from getting soggy by cooking the egg before assembling the sandwich and draining watery additions such as tomatoes. Toast the bread soon after filling it rather than letting the assembled sandwich sit.
Is toast with eggs and cheese the same as egg-in-a-hole?
No, toast with eggs and cheese is not the same as egg-in-a-hole. Egg-in-a-hole is made by cracking an egg into a hole cut in a bread slice and cooking them together; toast with eggs and cheese usually has cooked egg and cheese between slices.
What can you add to toast with eggs and cheese?
You can add spinach, sliced tomato, mushrooms, spring onions, or cooked bacon to toast with eggs and cheese. Cook watery vegetables first and use modest amounts so the filling stays inside the bread and the toast browns properly.
Can you make toast with eggs and cheese ahead of time?
You can prepare the cooked egg and other fillings ahead, but assemble and toast toast with eggs and cheese close to serving. Bread absorbs moisture from the filling while it sits, so a fully assembled sandwich may turn soft.
How long do leftovers of toast with eggs and cheese keep?
Refrigerate leftover toast with eggs and cheese promptly in a covered container and eat it within a short time. Because it contains cooked egg and cheese, do not leave it at room temperature for an extended period.
Is toast with eggs and cheese a good breakfast?
Yes, toast with eggs and cheese can be a convenient breakfast, and the egg and cheese provide protein. Add fruit or vegetables on the side for a more varied meal, especially if the toast is your main breakfast.
Toast with eggs and cheese Vitamins & Minerals
Vitamins
Biotin
15.4µg · 51% DV
B12
1.01µg · 42% DV
B2
0.45mg · 35% DV
B5
1.09mg · 22% DV
Minerals
Phosphorus
343mg · 49% DV
Selenium
27µg · 49% DV
Calcium
308mg · 31% DV
Sodium
602mg · 26% DV
Potassium ⭐
238mg · 7% DV
Toast with eggs and cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Toast with eggs and cheese
To burn the 357 calories in 1 piece (medium) (140 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 Toast with eggs and cheese?
Toast with eggs and cheese brings together bread, egg and cheese, cooked until the bread is crisp and the cheese softens. Depending on the recipe, the egg may be cooked separately and tucked inside, or added to the bread as it toasts. It makes a filling breakfast or quick meal, with plenty of room to adapt the ingredients.
Across English-speaking households, it is often served hot for breakfast or brunch, sometimes with a little hot sauce or alongside fresh fruit. The combination supplies protein and calcium, as well as carbohydrates and fat. Add tomatoes or leafy greens for freshness, or use less cheese and whole-grain bread if you want a lighter, more fibre-rich plate.
How Nutritious Is Toast with eggs and cheese?
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 Toast with eggs and cheese 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 Toast with eggs and cheese Contain Allergens?
Contains these allergens:
Which Diets Is Toast with eggs and cheese 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
Toast with eggs and cheese Fat Profile
SATURATED
7.84g
MONOUNSATURATED
7.14g
POLYUNSATURATED
2.38g
Omega 6:3 ratio 25.4:1
Above the ideal 4:1 (25.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.