⏱ 30 min totalFried Eggs on Toast with Pepper Jack and Avocado
Per 1 serving · 177 g · 6 ingredients
of a 2,000 cal day
- Protein18g17% of calories
- Carbs22g20% of calories
- Fat31g63% of calories
At a glance
One serving of Fried Eggs on Toast with Pepper Jack and Avocado (177 g) has 428 calories, with 18 g of protein, 22 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (63% of calories). It is high in protein (37% DV), Vitamin A (25% DV) and thiamine (24% DV). Keep an eye on saturated fat and cholesterol, which provide 69% and 85% of the daily value.
High in
20%+ of the daily value
- Protein37%
- Vitamin A25%
- Thiamine24%
- Riboflavin (B2)44%
- Vitamin B620%
- Folate (B9)28%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin D10%
- Vitamin E13%
- Vitamin K11%
- Niacin15%
- Manganese12%
Watch
20%+ of the daily value
- Saturated fat69%
- Cholesterol85%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 slice, small Sourdough bread
¾ tbsp Butter
1 extra large Egg
¼ fruit Avocado
1 slice (1 oz) Monterey Jack cheese
¼ tbsp Cilantro
Directions
- 1
Toast the sourdough bread slices.
- 2
Chop the cilantro. Peel, pit, and slice the avocado.
- 3
Preheat the broiler.
- 4
Melt 1 tablespoon of butter in a heavy, large broiler-safe skillet over medium heat.
- 5
Crack the eggs into the skillet and sprinkle with salt and pepper. Cook until the egg whites are just set on the bottom, about 2 minutes.
- 6
Remove the skillet from heat and top each egg with a slice of cheese. Broil until the cheese just melts, about 1 minute.
- 7
Spread the remaining 2 tablespoons of butter on the toasted bread; top with the eggs and then the avocado slices. Sprinkle with chopped cilantro.
Vitamins & minerals
Amounts for 1 serving (177 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 222 μg | 25% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 1 μg | 10% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 13 μg | 11% |
| Thiamine | 0.3 mg | 24% |
| Riboflavin (B2) | 1 mg | 44% |
| Niacin | 2 mg | 15% |
| Vitamin B6 | 0.3 mg | 20% |
| Folate (B9) | 112 μg | 28% |
| Vitamin B12 | 1 μg | 31% |
| Pantothenic acid | 2 mg | 35% |
| Choline | 181 mg | 33% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 266 mg | 27% |
| Iron | 3 mg | 34% |
| Potassium | 385 mg | 8% |
| Magnesium | 39 mg | 9% |
| Phosphorus | 298 mg | 43% |
| Zinc | 2 mg | 20% |
| Copper | 0.2 mg | 22% |
| Manganese | 0.3 mg | 12% |
| Selenium | 31 μg | 56% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 80 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 215 μg | — |
| Serine | 1 g | — |
| Starch | 14 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 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 428 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 81minWalking (3.5 mph)
- 51minCycling (moderate)
- 36minRunning (6 mph)
- 60minSwimming laps
Common questions
How many calories are in Fried Eggs on Toast with Pepper Jack and Avocado?
One serving of Fried Eggs on Toast with Pepper Jack and Avocado (1 serving) has 428 calories, which works out to 242 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Fried Eggs on Toast with Pepper Jack and Avocado high in protein?
It provides a solid 18 g of protein per serving (37% of the 50 g daily value), but protein supplies only 17% 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 Eggs on Toast with Pepper Jack and Avocado keto-friendly?
It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 20% 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 Eggs on Toast with Pepper Jack and Avocado?
445 mg per serving.
How much sugar is in Fried Eggs 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.
More recipes
View all
561 calSmoothie Bowl1 serving
145 calPineapple Ginger Fruit Smoothie1 serving
468 calVegan Panang Curry with Tofu1 serving
478 calSoft Mahi-Mahi Tacos with Ginger-Lime Dressing1 serving
368 calPineapple & Avocado Salad1 serving
363 calRoasted Pineapple with Honey and Pistachios1 serving
156 calTropical Fruit Salad1 serving
204 calFruit and Berry Compote1 serving