⏱ 12 min totalPoached Egg and Crispy Prosciutto Toast
Per 1 serving · 168 g · 6 ingredients
of a 2,000 cal day
- Protein19g25% of calories
- Carbs17g22% of calories
- Fat17g52% of calories
At a glance
One serving of Poached Egg and Crispy Prosciutto Toast (168 g) has 303 calories, with 19 g of protein, 17 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (37% DV), riboflavin (b2) (28% DV) and Vitamin B6 (23% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 39%, 20% and 76% of the daily value.
High in
20%+ of the daily value
- Protein37%
- Riboflavin (B2)28%
- Vitamin B623%
- Folate (B9)20%
- Vitamin B1221%
- Pantothenic acid35%
Good source of
10–19% of the daily value
- Dietary fiber18%
- Vitamin A10%
- Vitamin E16%
- Vitamin K11%
- Thiamine14%
- Niacin14%
Watch
20%+ of the daily value
- Sodium39%
- Saturated fat20%
- Cholesterol76%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tsp Distilled vinegar
1 extra large Egg
1 slice Whole wheat bread- 🥄1 oz Prosciutto
¼ fruit Avocado- 🥄1 dash Salt
Directions
- 1
Fill a small skillet with 1 inch of water and heat over medium-high heat until the bottom is covered in bubbles but not yet boiling. Stir in a splash of white vinegar and reduce heat to medium-low.
- 2
Crack the egg into a small prep cup and gently slide the egg into the water. Cook for 4 1/2 minutes, or until the yolk is cooked to your liking, and transfer to a paper towel.
- 3
While the egg poaches, toast the bread. Warm the crispy prosciutto in the toaster for the last minute or so of toasting.
- 4
Mash the avocado in a bowl and season with salt, to taste.
- 5
Spread the avocado onto the toast, top with the prosciutto, and then the poached egg. Enjoy!
Vitamins & minerals
Amounts for 1 serving (168 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 93 μg | 10% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 13 μg | 11% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 79 μg | 20% |
| Vitamin B12 | 1 μg | 21% |
| Pantothenic acid | 2 mg | 35% |
| Choline | 179 mg | 33% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 83 mg | 8% |
| Iron | 2 mg | 26% |
| Potassium | 392 mg | 8% |
| Magnesium | 42 mg | 10% |
| Phosphorus | 197 mg | 28% |
| Zinc | 2 mg | 14% |
| Copper | 0.2 mg | 22% |
| Manganese | 1 mg | 30% |
| 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 | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 32 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.5 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.3 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 90 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 | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 303 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 57minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Poached Egg and Crispy Prosciutto Toast?
One serving of Poached Egg and Crispy Prosciutto Toast (1 serving) has 303 calories, which works out to 180 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Poached Egg and Crispy Prosciutto Toast high in protein?
It provides a solid 19 g of protein per serving (37% of the 50 g daily value), but protein supplies only 25% 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 Poached Egg and Crispy Prosciutto Toast keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 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 Poached Egg and Crispy Prosciutto Toast?
893 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Poached Egg and Crispy Prosciutto Toast?
1.7 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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