Fried Egg Whites on Toast
Fried Egg Whites on Toast is a simple, protein-rich breakfast dish consisting of cooked egg whites served atop toasted bread. It typically includes egg whites, bread, a small amount of oil or butter for frying, and optional seasonings like salt, pepper, or herbs. This dish is popular in many Western countries, particularly in the United States and United Kingdom, as a quick and healthy morning meal.
🍽️ Nutrition at a glance
This dish is high in protein from the egg whites and provides carbohydrates from the toast, with minimal fat if cooked lightly. It offers key nutrients like selenium, riboflavin, and B vitamins, and a typical serving contains around 150-250 calories, depending on the type of bread and amount of fat used.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 20 g |
| Carbs | 24 g |
| Fat | 4 g |
| Fiber | 3 g |
| Sugar | 3 g |
| Sodium | 380 mg |
| Potassium | 250 mg |
| Selenium | 25 mcg |
| Riboflavin (B2) | 0.5 mg |
| Vitamin B12 | 0.6 mcg |
| Phosphorus | 180 mg |
| Iron | 2.5 mg |
| Calcium | 100 mg |
| Vitamin D | 1 mcg |
Per 1 serving (2 slices toast + 3 egg whites, ~160 g) · estimated, varies by recipe
💡 What's interesting
Fried Egg Whites on Toast is often favored by fitness enthusiasts and those managing cholesterol, as egg whites are cholesterol-free while still delivering high-quality protein. Nutritionally, it represents a balanced, low-calorie option that can be easily customized with spices or toppings to suit various dietary preferences.
