Bread, egg, toasted
Whole food · Baked Products
Photo: Wikipedia
A classic comfort food, this is a slice of bread (often white or wheat) that has been toasted and then topped or dipped with egg, typically fried or scrambled. The result is a warm, crisp-yet-soft texture with a rich, savory flavor from the egg's yolk and the bread's toasted surface. Nutritionally, it offers a solid protein boost from the egg, balanced with the quick energy of carbohydrates from the bread.
💚 Why it's loved
People love it for its comforting, nostalgic flavor and the satisfying contrast between the crispy toast and the soft, creamy egg. It's incredibly versatile, serving as a quick breakfast, a late-night snack, or a base for countless variations like avocado toast or a simple egg sandwich.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its potential to cause blood-sugar spikes, especially if made with refined white bread and no added fiber or fat. To counteract this, use whole-grain bread, pair it with a source of healthy fat like avocado or nuts, or add a side of vegetables to slow digestion and improve glycemic response. Those with egg allergies should obviously avoid it.
Key benefits
- Good source of high-quality protein from the egg.
- Provides quick energy from carbohydrates.
- Contains dietary fiber, especially if whole-grain bread is used.
- Simple to prepare, making it a convenient meal or snack.
- Offers a balanced mix of macronutrients for satiety.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Egg in a Basket' (where an egg is fried inside a hole cut from the bread) has over 50 regional names in the U.S. alone, including 'One-Eyed Jack,' 'Bullseye,' and 'Gashouse Egg.'
Full nutrition (scales with serving)
| Water | 28.3 g |
| Energy | 315 kcal |
| Energy | 1318 kj |
| Protein | 10.5 g |
| Total lipid (fat) | 6.6 g |
| Ash | 2.0 g |
| Carbohydrate, by difference | 52.6 g |
| Fiber, total dietary | 2.5 g |
| Total Sugars | 1.9 g |
| Calcium, Ca | 102 mg |
| Iron, Fe | 3.3 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 117 mg |
| Potassium, K | 126 mg |
| Sodium, Na | 417 mg |
| Zinc, Zn | 0.86 mg |
| Copper, Cu | 0.18 mg |
| Manganese, Mn | 0.55 mg |
| Selenium, Se | 32.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.39 mg |
| Riboflavin | 0.43 mg |
| Niacin | 4.8 mg |
| Pantothenic acid | 0.20 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 98.0 ug |
| Folic acid | 44.0 ug |
| Folate, food | 54.0 ug |
| Folate, DFE | 128 ug |
| Choline, total | 91.9 mg |
| Vitamin B-12 | 0.11 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 69.0 ug |
| Retinol | 69.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 231 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 46.0 ug |
| Vitamin E (alpha-tocopherol) | 0.29 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 21.0 iu |
| Vitamin D (D2 + D3) | 0.50 ug |
| Vitamin K (phylloquinone) | 1.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.97 g |
| SFA 18:0 | 0.60 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 2.9 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 56.0 mg |
| Phytosterols | 8.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.12 g |
| Threonine | 0.34 g |
| Isoleucine | 0.43 g |
| Leucine | 0.76 g |
| Lysine | 0.34 g |
| Methionine | 0.21 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.52 g |
| Tyrosine | 0.32 g |
| Valine | 0.49 g |
| Arginine | 0.42 g |
| Histidine | 0.23 g |
| Alanine | 0.39 g |
| Aspartic acid | 0.57 g |
| Glutamic acid | 3.1 g |
| Glycine | 0.37 g |
| Proline | 1.0 g |
| Serine | 0.55 g |
FAQ
Is this a good post-workout meal?
Yes, it can be. The combination of protein from the egg and carbohydrates from the toast helps with muscle recovery and replenishing glycogen stores, especially if you use whole-grain bread for added fiber and nutrients.
How can I make it healthier?
Use whole-grain or sourdough bread for more fiber and a lower glycemic impact. Opt for poached or boiled eggs instead of fried to reduce fat, and add vegetables like spinach or tomatoes for extra vitamins and minerals.
Can I eat this if I'm lactose intolerant?
Yes, as long as you don't add milk or cheese to the egg. The basic components—bread and egg—are naturally lactose-free, making it a safe and nutritious option for those with lactose intolerance.