⏱ 15 min totalEgg Whites on Toast
Per 1 serving · 129 g · 7 ingredients
of a 2,000 cal day
- Protein13g21% of calories
- Carbs13g22% of calories
- Fat15g57% of calories
At a glance
One serving of Egg Whites on Toast (129 g) has 235 calories, with 13 g of protein, 13 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (57% of calories). It is high in protein (25% DV), riboflavin (b2) (32% DV) and manganese (28% DV). Keep an eye on saturated fat, which provides 47% of the daily value.
High in
20%+ of the daily value
- Protein25%
- Riboflavin (B2)32%
- Manganese28%
- Selenium43%
Good source of
10–19% of the daily value
- Vitamin A12%
- Thiamine10%
- Iron10%
- Phosphorus11%
Watch
20%+ of the daily value
- Saturated fat47%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅓ cup Egg white
1 tbsp chopped Chives- 🥄1 dash Salt
1 dash Black pepper
½ tsp Coconut oil
1 slice Whole wheat bread
1 tbsp Butter
Directions
- 1
Separate your yolk and egg whites in a bowl.
- 2
Add fresh chives to egg whites.
- 3
Beat egg whites until frothy.
- 4
Heat a skillet with coconut oil greased and heat over medium. Pour egg whites into the pan.
- 5
Proceed to scramble egg whites until desired texture is reached.
- 6
Toast and butter slice of bread and simply put your cooked egg whites on top. Enjoy!
Vitamins & minerals
Amounts for 1 serving (129 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 104 μg | 12% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 10 μg | 8% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.4 mg | 32% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.1 mg | 5% |
| Folate (B9) | 19 μg | 5% |
| Vitamin B12 | 0.1 μg | 4% |
| Pantothenic acid | 0.4 mg | 7% |
| Choline | 11 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 57 mg | 6% |
| Iron | 1 mg | 10% |
| Potassium | 217 mg | 5% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 77 mg | 11% |
| Zinc | 1 mg | 5% |
| Copper | 0.1 mg | 9% |
| Manganese | 1 mg | 28% |
| Selenium | 24 μg | 43% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 102 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.5 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 95 μg | — |
| Serine | 1 g | — |
| Starch | 8 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 235 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 45minWalking (3.5 mph)
- 28minCycling (moderate)
- 20minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Egg Whites on Toast?
One serving of Egg Whites on Toast (1 serving) has 235 calories, which works out to 182 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Egg Whites on Toast high in protein?
It provides a solid 13 g of protein per serving (25% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Egg Whites on Toast keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 22% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Egg Whites on Toast?
419 mg per serving.
How much sugar is in Egg Whites on Toast?
1.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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