1 piece (medium) of Egg toast (85 g) has 190 calories. That works out to 223 calories per 100 g. It contains 16.2 g of carbs, 9.5 g of protein, 9.5 g of fat and 1.4 g of fiber. Its 9.4 µg of Biotin covers 31% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

What is Egg toast?

Egg toast is bread topped with egg and cooked in a pan or oven, making a simple meal from everyday ingredients. The name can cover a few preparations: the egg may be cooked directly on the bread, or the bread may be dipped in beaten egg and fried until golden.

It works well as a quick breakfast or light meal, served hot with fresh vegetables, fruit or a little cheese. In Turkey, yumurtalı ekmek is a familiar breakfast dish often enjoyed with tea. Bread and egg provide a useful balance of carbohydrates and protein; per 100 g, it contains 11.2 g of protein. For a lighter version, use less oil and add tomatoes or other vegetables.

Egg toast Nutrition Facts

Selected: 100 g

223

KCAL / 100G

Carbs

19.1g

· 7% DV

Protein

11.2g

· 22% DV

Fat

11.2g

· 14% DV

Fiber

1.7g

· 6% DV

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

Calories come from: Carbs 34% · Protein 20% · Fat 46%

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Egg toast Vitamins & Minerals

Vitamins

Biotin

11µg · 37% DV

B12

0.52µg · 22% DV

0.27mg · 21% DV

0.78mg · 16% DV

Minerals

Selenium

20µg · 36% DV

Phosphorus

165mg · 24% DV

Sodium

360mg · 16% DV

Potassium ⭐

145mg · 4% DV

Manganese

0mg · 0% DV

How Nutritious Is Egg toast?

Nutrient density

Medium

48/ 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

43/ 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 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

To burn the 223 calories in 100 g:

🚶

55min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

30min

Cycling

🏊

26min

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 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 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 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

Egg toast Fat Profile

SATURATED

MONOUNSATURATED

4.2g

POLYUNSATURATED

1.8g

⚖️

Omega 6:3 ratio 31:1

Above the ideal 4:1 (31:1).

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Frequently Asked Questions About Egg toast

How do you make egg toast?

To make egg toast, place an egg in a shallow hollow in a slice of bread and cook it in a pan or oven until the white is set. Toasting the bread lightly first helps it hold its shape and keeps the center from getting soggy.

How do you stop the egg from sliding off egg toast?

Make a shallow well in the middle of the bread before adding the egg, and use a sturdy, thick slice. Crack the egg into a small bowl first, then pour it carefully into the hollow rather than cracking it directly over the toast.

What bread works best for egg toast?

Thick-cut sandwich bread, sourdough, or a sturdy country loaf works well for egg toast. Very soft, thin bread can soak up the egg and collapse; lightly toasting the slice before adding the egg helps it stay crisp.

Can you bake egg toast in the oven?

Yes, egg toast can be baked in the oven. Press a hollow into each bread slice, add the egg, and bake until the white is set. Check it near the end if you want a runny yolk, since it can firm up quickly.

Is egg toast the same as eggs in a basket?

They are similar, but not always the same. Eggs in a basket usually has an egg cooked in a hole cut all the way through the bread, while egg toast often uses a shallow hollow and keeps the bread intact underneath.

Can you make egg toast with a runny yolk?

Yes, egg toast can have a runny yolk once the white is fully cooked. For young children, pregnant people, older adults, and anyone with a weakened immune system, cook the yolk until firm to reduce the risk from undercooked egg.

What can you put on egg toast?

Cheese, sautéed mushrooms, spinach, tomatoes, avocado, and herbs all work as egg toast toppings. Cook watery vegetables first so they do not make the bread soggy, and add delicate herbs after cooking.

How do you keep egg toast from getting soggy?

Use sturdy bread, toast it lightly, and avoid piling wet toppings onto egg toast. If adding tomatoes or mushrooms, cook or drain them first; baking or pan-frying over moderate heat also gives the bread time to crisp.

What should you serve with egg toast?

Egg toast goes well with fresh fruit, a green salad, or sliced tomatoes and cucumber. For brunch, serve it with roasted vegetables or potatoes; a light side keeps the egg and bread as the main part of the meal.

How do you store and reheat leftover egg toast?

Refrigerate leftover egg toast promptly in a covered container and eat it within a few days. Reheat it in a skillet or oven to bring back some crispness; a microwave is quicker but tends to soften the bread.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026