⏱ 20 min totalGrilled Asparagus and Poached Egg on Toast
Per 1 serving · 258 g · 7 ingredients
of a 2,000 cal day
- Protein20g18% of calories
- Carbs55g51% of calories
- Fat15g31% of calories
At a glance
One serving of Grilled Asparagus and Poached Egg on Toast (258 g) has 427 calories, with 20 g of protein, 55 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (51% of calories). It is high in protein (40% DV), Vitamin E (21% DV) and Vitamin K (38% DV). Keep an eye on sodium and cholesterol, which provide 30% and 63% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Vitamin E21%
- Vitamin K38%
- Thiamine69%
- Riboflavin (B2)62%
- Niacin36%
Good source of
10–19% of the daily value
- Dietary fiber17%
- Vitamin A18%
- Vitamin B1219%
- Calcium15%
- Magnesium14%
Watch
20%+ of the daily value
- Sodium30%
- Cholesterol63%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 slice, large Sourdough bread
½ tbsp Olive oil
6 spear, medium Asparagus
½ tsp Paprika
1 large Egg
½ tbsp Parmesan cheese
1 tbsp Spearmint
Directions
- 1
Bring a pan of salted water to a boil, then reduce to a simmer.
- 2
Heat a griddle pan over high heat and toast the bread. Move each slice to a plate or board and drizzle with a little olive oil.
- 3
Snap the woody ends off the asparagus, then grill for a few minutes on each side. Sprinkle with paprika and divide between the pieces of toast.
- 4
While the asparagus is grilling, poach the eggs in the simmering water for 3 minutes. Remove the eggs with a slotted spoon, drain, and place them on top of the asparagus.
- 5
Grate Parmesan over the top, then sprinkle with fresh mint leaves.
Vitamins & minerals
Amounts for 1 serving (258 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 160 μg | 18% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 46 μg | 38% |
| Thiamine | 1 mg | 69% |
| Riboflavin (B2) | 1 mg | 62% |
| Niacin | 6 mg | 36% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 198 μg | 50% |
| Vitamin B12 | 0.5 μg | 19% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 171 mg | 31% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 146 mg | 15% |
| Iron | 8 mg | 95% |
| Potassium | 428 mg | 9% |
| Magnesium | 57 mg | 14% |
| Phosphorus | 275 mg | 39% |
| Zinc | 2 mg | 21% |
| Copper | 0.4 mg | 43% |
| Manganese | 1 mg | 35% |
| Selenium | 46 μg | 83% |
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 | 2 g | — |
| Beta carotene | 708 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 4 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 2 g | — |
| Retinol | 86 μg | — |
| Serine | 1 g | — |
| Starch | 42 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 427 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 Grilled Asparagus and Poached Egg on Toast?
One serving of Grilled Asparagus and Poached Egg on Toast (1 serving) has 427 calories, which works out to 166 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Grilled Asparagus and Poached Egg on Toast high in protein?
It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 18% 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 Grilled Asparagus and Poached Egg on Toast keto-friendly?
It is hard to fit into a strict keto diet. One serving has 50 g of net carbs and 51% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Grilled Asparagus and Poached Egg on Toast?
696 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Grilled Asparagus and Poached Egg on Toast?
6.6 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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