⏱ 15 min totalPoached Eggs on Toast
Per 1 serving · 109 g · 4 ingredients
of a 2,000 cal day
- Protein12g21% of calories
- Carbs34g57% of calories
- Fat5.7g22% of calories
At a glance
One serving of Poached Eggs on Toast (109 g) has 237 calories, with 12 g of protein, 34 g of carbohydrates and 5.7 g of fat. Most of its energy comes from carbs (57% of calories). It is high in protein (25% DV), thiamine (40% DV) and riboflavin (b2) (37% DV). Keep an eye on sodium and cholesterol, which provide 26% and 55% of the daily value.
High in
20%+ of the daily value
- Protein25%
- Thiamine40%
- Riboflavin (B2)37%
- Folate (B9)25%
- Choline24%
- Iron41%
Good source of
10–19% of the daily value
- Niacin19%
- Vitamin B611%
- Vitamin B1216%
- Pantothenic acid19%
- Zinc11%
- Copper14%
Watch
20%+ of the daily value
- Sodium26%
- Cholesterol55%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Bring water to a simmer in a small pot.
- 2
Stir the water and crack the egg into the center.
- 3
Let the egg simmer for 5 minutes, then remove from heat and let it rest for another 2 minutes.
- 4
Toast the bread and serve the poached egg on top, seasoned with salt and pepper.
Vitamins & minerals
Amounts for 1 serving (109 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 70 μg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1 μg | 6% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.5 mg | 40% |
| Riboflavin (B2) | 0.5 mg | 37% |
| Niacin | 3 mg | 19% |
| Vitamin B6 | 0.1 mg | 11% |
| Folate (B9) | 99 μg | 25% |
| Vitamin B12 | 0.4 μg | 16% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 134 mg | 24% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 58 mg | 6% |
| Iron | 3 mg | 41% |
| Potassium | 137 mg | 3% |
| Magnesium | 26 mg | 6% |
| Phosphorus | 154 mg | 22% |
| Zinc | 1 mg | 11% |
| Copper | 0.1 mg | 14% |
| Manganese | 0.4 mg | 17% |
| Selenium | 32 μg | 58% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 0.3 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 | 0.3 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 2 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 70 μg | — |
| Serine | 1 g | — |
| Starch | 28 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 237 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 45minWalking (3.5 mph)
- 28minCycling (moderate)
- 20minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Poached Eggs on Toast?
One serving of Poached Eggs on Toast (1 serving) has 237 calories, which works out to 219 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Poached Eggs on Toast high in protein?
It provides a solid 12 g of protein per serving (25% of the 50 g daily value), but protein supplies only 21% 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 Eggs on Toast keto-friendly?
It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 57% 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 Eggs on Toast?
603 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Poached Eggs on Toast?
3.1 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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