⏱ 15 min totalPoached Egg and Ham Toast
Per 1 serving · 159 g · 6 ingredients
of a 2,000 cal day
- Protein20g27% of calories
- Carbs15g20% of calories
- Fat18g54% of calories
At a glance
One serving of Poached Egg and Ham Toast (159 g) has 307 calories, with 20 g of protein, 15 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (40% DV), Vitamin K (55% DV) and thiamine (40% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 42%, 23% and 81% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Vitamin K55%
- Thiamine40%
- Riboflavin (B2)32%
- Vitamin B628%
- Vitamin B1231%
Good source of
10–19% of the daily value
- Vitamin A15%
- Vitamin D10%
- Vitamin E13%
- Niacin19%
- Folate (B9)15%
- Calcium10%
Watch
20%+ of the daily value
- Sodium42%
- Saturated fat23%
- Cholesterol81%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Bring a pot of water to a simmer. Carefully crack eggs into the simmering water and poach for about 3-4 minutes. Using a slotted spoon carefully remove egg and drain over a paper towel. Reserve 1 cup of the water.
- 2
Add the spinach in the pot with the remaining water and let simmer for 3 minutes, then drain.
- 3
While spinach is cooking, toast the bread.
- 4
Add ham on toasted bread, layer with a bit of spinach, add a poached egg on top, and add a little bit of light mayonnaise over the top for flavour, lightly salt the egg. Enjoy!
Vitamins & minerals
Amounts for 1 serving (159 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 138 μg | 15% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 2 μg | 10% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 66 μg | 55% |
| Thiamine | 0.5 mg | 40% |
| Riboflavin (B2) | 0.4 mg | 32% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.4 mg | 28% |
| Folate (B9) | 62 μg | 15% |
| Vitamin B12 | 1 μg | 31% |
| Pantothenic acid | 1 mg | 26% |
| Choline | 223 mg | 41% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 101 mg | 10% |
| Iron | 3 mg | 32% |
| Potassium | 367 mg | 8% |
| Magnesium | 48 mg | 11% |
| Phosphorus | 263 mg | 38% |
| Zinc | 2 mg | 18% |
| Copper | 0.2 mg | 19% |
| Manganese | 1 mg | 45% |
| Selenium | 36 μg | 66% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 564 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 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 | 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 | 0.3 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 6 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 1 g | — |
| Retinol | 91 μg | — |
| Serine | 1 g | — |
| Starch | 8 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 5 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 307 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 58minWalking (3.5 mph)
- 37minCycling (moderate)
- 26minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Poached Egg and Ham Toast?
One serving of Poached Egg and Ham Toast (1 serving) has 307 calories, which works out to 193 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Poached Egg and Ham 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 27% 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 Ham Toast keto-friendly?
It is hard to fit into a strict keto diet. One serving has 12 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 Poached Egg and Ham Toast?
965 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Poached Egg and Ham Toast?
1.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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