Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Protein-rich toast with egg and cheese
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 292 kcal | |
| Total fat | 15.5 g | 20% |
| Saturated fat | 5.94 g | 30% |
| Trans fat | 0.13 g | |
| Sodium | 473 mg | 21% |
| Total carbohydrate | 22.1 g | 8% |
| Fiber | 1.8 g | 6% |
| Protein | 14.5 g | 29% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 110 g | 292 kcal |
| 1 slice (thick) | 55 g | 146 kcal |
| 1 piece (small) | 70 g | 186 kcal |
| 100 g | 100 g | 265 kcal |
| 2 slice (thick) | 110 g | 292 kcal |
| 1 serving (double) | 140 g | 371 kcal |
| 1 piece (large) | 160 g | 424 kcal |
| 1 piece (jumbo) | 220 g | 583 kcal |
Calculated from 265 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 292 calories in 1 piece (medium) (110 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.
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.
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.
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 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.
Contains these allergens:
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
SATURATED
5.94g
MONOUNSATURATED
5.39g
POLYUNSATURATED
1.87g
Omega 6:3 ratio 22.9:1
Above the ideal 4:1 (22.9:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.