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A slice of golden-brown toast topped with a cooked egg and pale yellow melted cheese, with crisp bread edges and soft, glossy cheese.
●Low GI

Egg cheese toast Calories

Protein-rich toast with egg and cheese

CALORIES · 100 G

265kcal

GI

48low

POTASSIUM · 100 G

170mg

FIBER · 100 G

1.6g

Quick answer

1 piece (medium) of Egg cheese toast (110 g) has 292 calories. That works out to 265 calories per 100 g. It contains 22.1 g of carbs, 14.5 g of protein, 15.5 g of fat and 1.8 g of fiber. Its 12.1 µg of Biotin covers 40% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

Egg cheese toast Nutrition Facts

Selected: 1 piece (medium) · 110 g

292

KCAL / 110G

Carbs

22.1g

· 8% DV

Protein

14.5g

· 29% DV

Fat

15.5g

· 20% 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 31% · Protein 20% · Fat 49%

Egg cheese toast nutrition facts table · 1 piece (medium) (110 g)

NutrientAmount% DV
Calories292 kcal
Total fat15.5 g20%
Saturated fat5.94 g30%
Trans fat0.13 g
Sodium473 mg21%
Total carbohydrate22.1 g8%
Fiber1.8 g6%
Protein14.5 g29%

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 cheese toast?

ServingAmountCalories
1 piece (medium)110 g292 kcal
1 slice (thick)55 g146 kcal
1 piece (small)70 g186 kcal
100 g100 g265 kcal
2 slice (thick)110 g292 kcal
1 serving (double)140 g371 kcal
1 piece (large)160 g424 kcal
1 piece (jumbo)220 g583 kcal

Calculated from 265 calories per 100 g.

Frequently Asked Questions About Egg cheese toast

How do you make egg cheese toast?

Mix beaten egg with grated cheese, spread it over bread, and cook the slices in a lightly oiled skillet over medium-low heat. Turn them once the underside is golden, and cook until the egg is set and the cheese has melted.

What is the best bread for egg cheese toast?

Thick-cut sandwich bread or sourdough works well because it holds the egg mixture without collapsing. Slightly stale slices are especially useful; very thin, soft bread can become soggy before the cheese cheese melts.

What cheese melts best on egg cheese toast?

Cheddar, mozzarella, or Monterey Jack melt well on egg cheese toast. For a sharper flavor, use cheddar; for a stretchier, milder topping, choose mozzarella. Grate the cheese so it melts evenly before the bread gets too dark.

How do you keep egg cheese toast from getting soggy?

Use thick bread, spread the egg mixture rather than soaking the slice, and cook over moderate heat. Too much mixture or a cold pan makes the bread absorb moisture before it can brown.

Can you make egg cheese toast in an air fryer?

Yes, an air fryer can cook egg cheese toast, especially when you want to make several slices with little added oil. Secure the toppings so the fan does not blow them around, and check early because air fryers brown at different speeds.

Can you add vegetables to egg cheese toast?

Yes, finely chopped spinach, peppers, or scallions work well in egg cheese toast. Cook watery vegetables first or pat them dry, since excess moisture can prevent the bread from crisping and keep the egg mixture loose.

Can egg cheese toast be prepared ahead of time?

You can mix the egg and cheese ahead and refrigerate it in a covered container, but assemble and cook the toast just before serving. Pre-soaking bread makes it wet and less likely to brown evenly.

How long does egg cheese toast last in the fridge?

Cooked egg cheese toast keeps for three to four days in a covered container in the refrigerator. Refrigerate it promptly rather than leaving it at room temperature, and discard it if its smell or appearance has changed.

What is the best way to reheat egg cheese toast?

Reheat egg cheese toast in a skillet or oven to bring back some crispness while warming the cheese. A microwave is quicker, but it tends to make the bread soft, so use it only when texture matters less.

What should you serve with egg cheese toast?

Serve egg cheese toast with fresh fruit or a simple salad to balance its savory, rich topping. For breakfast, sliced tomato or avocado also works; avoid piling on another heavy dish if the toast is the main meal.

Egg cheese toast Vitamins & Minerals

Vitamins

Biotin

12.1µg · 40% DV

B12

0.72µg · 30% DV

B2

0.32mg · 25% DV

Vitamin A

154µg · 17% DV

Minerals

Selenium

21µg · 38% DV

Phosphorus

259mg · 37% DV

Calcium

231mg · 23% DV

Sodium

473mg · 21% DV

Potassium ⭐

187mg · 6% DV

Egg cheese toast Glycemic Index

GLYCEMIC INDEX

48
Low
0 Low5570100

GLYCEMIC LOAD

11
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Egg cheese toast

To burn the 292 calories in 1 piece (medium) (110 g):

🚶

72min

Walking (5 km/h)

🏃

30min

Running (8 km/h)

🚴

40min

Cycling

🏊

34min

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 cheese toast?

Egg cheese toast is a simple, home-style dish made by coating slices of bread in beaten egg, adding cheese, then cooking them in a pan until golden. The cheese may sit on top or be mixed into the egg; a good melting cheese gives it a soft, savoury centre.

It is best served hot, with a crisp surface and tender middle. It makes an easy breakfast or brunch, whether alongside fresh tomatoes and fruit or with a cup of tea or coffee. The egg and cheese make it a protein-rich toast, with 13.2 g of protein per 100 g. For a lighter plate, use a little oil and pair it with fresh vegetables.

How Nutritious Is Egg cheese toast?

Nutrient density

Medium

54/ 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

41/ 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.

Is Egg cheese 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 cheese toast Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Egg cheese 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 cheese toast Fat Profile

SATURATED

5.94g

MONOUNSATURATED

5.39g

POLYUNSATURATED

1.87g

⚖️

Omega 6:3 ratio 22.9:1

Above the ideal 4:1 (22.9:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.