⏱ 20 min totalFried Egg on Toast with Pepper Jack and Avocado
Per 1 serving · 256 g · 6 ingredients
of a 2,000 cal day
- Protein20g10% of calories
- Carbs21g11% of calories
- Fat65g78% of calories
At a glance
One serving of Fried Egg on Toast with Pepper Jack and Avocado (256 g) has 732 calories, with 20 g of protein, 21 g of carbohydrates and 65 g of fat. Most of its energy comes from fat (78% of calories). It is high in protein (39% DV), dietary fiber (30% DV) and Vitamin A (52% DV). Keep an eye on saturated fat and cholesterol, which provide 157% and 110% of the daily value.
High in
20%+ of the daily value
- Protein39%
- Dietary fiber30%
- Vitamin A52%
- Vitamin E31%
- Vitamin K25%
- Riboflavin (B2)45%
Good source of
10–19% of the daily value
- Vitamin C11%
- Vitamin D13%
- Thiamine17%
- Niacin19%
- Potassium14%
- Magnesium16%
Watch
20%+ of the daily value
- Saturated fat157%
- Cholesterol110%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
3 tbsp Butter
1 extra large Egg
½ fruit Avocado
1 tbsp Cilantro
1 slice Whole wheat bread
¼ cup, shredded Cheddar cheese
Directions
- 1
Toast bread. Chop cilantro. Peel, pit, and slice avocado.
- 2
Preheat broiler. Melt 1 tablespoon butter in heavy large broilerproof skillet over medium heat. Crack egg into skillet; sprinkle with salt and pepper. Cook until egg whites are just set on bottom, about 2 minutes. Remove skillet from heat; top egg with 1 cheese slice. Broil until cheese just melts, about 1 minute.
- 3
Spread remaining 2 tablespoons butter on toast; top with egg, then avocado slices. Sprinkle with cilantro.
Vitamins & minerals
Amounts for 1 serving (256 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 466 μg | 52% |
| Vitamin C | 10 mg | 11% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 5 mg | 31% |
| Vitamin K | 30 μg | 25% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 1 mg | 45% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 129 μg | 32% |
| Vitamin B12 | 1 μg | 34% |
| Pantothenic acid | 3 mg | 52% |
| Choline | 199 mg | 36% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 290 mg | 29% |
| Iron | 2 mg | 29% |
| Potassium | 673 mg | 14% |
| Magnesium | 66 mg | 16% |
| Phosphorus | 367 mg | 52% |
| Zinc | 3 mg | 26% |
| Copper | 0.3 mg | 34% |
| Manganese | 1 mg | 35% |
| Selenium | 33 μg | 60% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 24 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 194 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 19 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 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 | 0.4 g | — |
| Monounsaturated fats | 23 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 448 μg | — |
| Serine | 1 g | — |
| Starch | 8 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.4 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 732 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 139minWalking (3.5 mph)
- 88minCycling (moderate)
- 61minRunning (6 mph)
- 103minSwimming laps
Common questions
How many calories are in Fried Egg on Toast with Pepper Jack and Avocado?
One serving of Fried Egg on Toast with Pepper Jack and Avocado (1 serving) has 732 calories, which works out to 285 calories per 100 g. That is about 37% of a 2,000-calorie day.
Is Fried Egg on Toast with Pepper Jack and Avocado high in protein?
It provides a solid 20 g of protein per serving (39% of the 50 g daily value), but protein supplies only 10% 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 Fried Egg on Toast with Pepper Jack and Avocado keto-friendly?
It is hard to fit into a strict keto diet. One serving has 13 g of net carbs and 11% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Fried Egg on Toast with Pepper Jack and Avocado?
401 mg per serving.
How much sugar is in Fried Egg on Toast with Pepper Jack and Avocado?
2.2 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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