⏱ 10 min totalEggs on Toast with Goat Cheese & Peas
Per 1 serving · 189 g · 8 ingredients
of a 2,000 cal day
- Protein19g22% of calories
- Carbs23g27% of calories
- Fat20g51% of calories
At a glance
One serving of Eggs on Toast with Goat Cheese & Peas (189 g) has 344 calories, with 19 g of protein, 23 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (38% DV), Vitamin A (28% DV) and Vitamin C (32% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 21%, 54% and 73% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Vitamin A28%
- Vitamin C32%
- Thiamine28%
- Riboflavin (B2)36%
- Vitamin B625%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin E11%
- Vitamin K18%
- Niacin18%
- Calcium13%
- Magnesium13%
Watch
20%+ of the daily value
- Sodium21%
- Saturated fat54%
- Cholesterol73%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 slice Whole wheat bread
1 oz Goat cheese
½ cup Green peas
2 tsp Butter
1 large Egg
½ tsp Dill- 🥄1 dash Salt
1 dash Black pepper
Directions
- 1
Bring a small pot of water to a boil for the peas.
- 2
Toast the bread and spread goat cheese on top, microwaving the goat cheese for about 10 seconds if needed to make it more spreadable.
- 3
Once the water is boiling, add the peas and cook until crisp-tender, about 90 seconds. Drain and return them to the pot.
- 4
Sprinkle the cooked peas onto the goat cheese-covered toast and gently press down so they stick.
- 5
Heat butter in a small nonstick skillet over medium heat. Fry the egg until the whites are cooked through and the yolk is set to your liking.
- 6
Place the cooked egg on top of the goat cheese-covered toast. Top with a sprinkle of fresh dill, salt, and pepper.
Vitamins & minerals
Amounts for 1 serving (189 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 254 μg | 28% |
| Vitamin C | 29 mg | 32% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 22 μg | 18% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 0.5 mg | 36% |
| Niacin | 3 mg | 18% |
| Vitamin B6 | 0.3 mg | 25% |
| Folate (B9) | 86 μg | 22% |
| Vitamin B12 | 1 μg | 22% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 181 mg | 33% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 134 mg | 13% |
| Iron | 3 mg | 40% |
| Potassium | 329 mg | 7% |
| Magnesium | 56 mg | 13% |
| Phosphorus | 312 mg | 45% |
| Zinc | 2 mg | 21% |
| Copper | 0.4 mg | 48% |
| Manganese | 1 mg | 43% |
| Selenium | 25 μg | 45% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 15 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 357 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.4 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 224 μg | — |
| Serine | 1 g | — |
| Starch | 8 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 344 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 65minWalking (3.5 mph)
- 41minCycling (moderate)
- 29minRunning (6 mph)
- 48minSwimming laps
Common questions
How many calories are in Eggs on Toast with Goat Cheese & Peas?
One serving of Eggs on Toast with Goat Cheese & Peas (1 serving) has 344 calories, which works out to 182 calories per 100 g. That is about 17% of a 2,000-calorie day.
Are Eggs on Toast with Goat Cheese & Peas high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 22% 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.
Are Eggs on Toast with Goat Cheese & Peas keto-friendly?
It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Eggs on Toast with Goat Cheese & Peas?
488 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Eggs on Toast with Goat Cheese & Peas?
5.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
249 calFruity Kale Morning Smoothie1 serving
438 calLemon, Berry, Honey Smoothie1 serving
463 calMango Salad with Avocado and Black Beans1 serving
612 calMiso Ginger Tofu Bowl1 serving
467 calFettuccine with Spinach Ricotta Sauce1 serving
325 calSpinach, Black Bean, and Banana Smoothie1 serving
587 calSuper Green Smoothie1 serving
531 calSmoked Salmon and Egg Tortilla1 serving