French toast (Migas) for breakfast
French toast, known as 'Migas' in some regions like Spain and Portugal, is a breakfast dish made by soaking bread in a mixture of eggs, milk, and often cinnamon or vanilla, then pan-frying it until golden. It typically uses slightly stale bread like baguette or challah and is served with toppings like syrup, fruit, or powdered sugar. The dish has roots in European cuisine but has become a beloved breakfast staple worldwide.
🍽️ Nutrition at a glance
French toast is generally high in carbohydrates and fat, with moderate protein from the eggs and milk. A typical serving provides key nutrients like calcium, iron, and B vitamins, and ranges from 300 to 450 calories depending on preparation and toppings.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 12 g |
| Carbs | 42 g |
| Fat | 14 g |
| Fiber | 2 g |
| Sugar | 8 g |
| Sodium | 380 mg |
| Calcium | 180 mg |
| Iron | 2.5 mg |
| Vitamin A | 120 µg |
| Vitamin D | 1.5 µg |
| Potassium | 220 mg |
| Phosphorus | 150 mg |
| Selenium | 15 µg |
| Folate | 40 µg |
Per 2 slices (about 180 g) · estimated, varies by recipe
💡 What's interesting
Culturally, French toast has many regional variations—like 'torrijas' in Spain often soaked in wine or honey, or 'pain perdu' in France meaning 'lost bread' for using stale loaves. Nutritionally, it can be a good source of protein if made with whole-grain bread and minimal added sugars, making it a balanced start to the day.
