1 piece (medium) of Egg oat toast (90 g) has 162 calories. That works out to 180 calories per 100 g. It contains 19.8 g of carbs, 8.6 g of protein, 5 g of fat and 2.9 g of fiber. Its 0.6 mg of Manganese covers 27% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Egg oat toast Nutrition Facts

Selected: 100 g

180

KCAL / 100G

Carbs

22g

· 8% DV

Protein

9.5g

· 19% DV

Fat

5.5g

· 7% DV

Fiber

3.2g

· 11% DV

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

Calories come from: Carbs 50% · Protein 22% · Fat 28%

Egg oat toast Vitamins & Minerals

Vitamins

Biotin

7µg · 23% DV

B12

0.5µg · 21% DV

0.18mg · 14% DV

0.7mg · 14% DV

Minerals

Manganese

1mg · 43% DV

Selenium

10µg · 18% DV

Phosphorus

120mg · 17% DV

Sodium

220mg · 10% DV

How Nutritious Is Egg oat toast?

Nutrient density

Medium

52/ 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

52/ 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 oat 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 oat toast

To burn the 180 calories in 100 g:

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Egg oat 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 oat 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 oat toast Good For?

Vegan

— Not suitable

Vegetarian

— Not 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 oat toast Fat Profile

SATURATED

1.4g

MONOUNSATURATED

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 10.6:1

Above the ideal 4:1 (10.6:1).

Compare Egg oat toast

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Egg oat toast vs Chicken Wrap15 kcal fewer per 100 g

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Foods Similar to Egg oat toast

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🌯

Chicken Wrap

195 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

Frequently Asked Questions About Egg oat toast

How many calories are in egg oat toast?

Egg oat toast provides 180 calories per 100 g. It contains 9.5 g of protein, 22 g of carbohydrates, and 5.5 g of fat per 100 g.

Is egg oat toast suitable for a Mediterranean diet?

Egg oat toast is compatible with Mediterranean, omnivore, and flexitarian diets. It contains eggs and gluten, so it is not suitable for people who need to avoid either allergen.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026