⏱ 13 min totalScrambled Eggs on Toast with Vegemite and Avocado
Per 1 serving · 274 g · 7 ingredients
of a 2,000 cal day
- Protein20g21% of calories
- Carbs25g26% of calories
- Fat24g54% of calories
At a glance
One serving of Scrambled Eggs on Toast with Vegemite and Avocado (274 g) has 391 calories, with 20 g of protein, 25 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (54% of calories). It is high in protein (41% DV), Vitamin A (27% DV) and Vitamin D (20% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 24%, 40% and 130% of the daily value.
High in
20%+ of the daily value
- Protein41%
- Vitamin A27%
- Vitamin D20%
- Riboflavin (B2)59%
- Vitamin B627%
- Folate (B9)32%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin E16%
- Vitamin K10%
- Thiamine18%
- Niacin14%
- Calcium18%
Watch
20%+ of the daily value
- Sodium24%
- Saturated fat40%
- Cholesterol130%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 slice, regular Rye bread
1 tsp Butter- 🥄1 teaspoon Vegemite
¼ fruit Avocado
2 large Egg- ⅓ cup 2% milk
1 dash Black pepper
Directions
- 1
Toast the slice of rye bread.
- 2
Spread butter and Vegemite evenly over the toasted bread.
- 3
Mash the avocado onto the bread.
- 4
In a non-stick skillet over medium heat, scramble the eggs and milk until just set.
- 5
Top the prepared toast with the scrambled eggs and season with freshly cracked black pepper.
Vitamins & minerals
Amounts for 1 serving (274 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 241 μg | 27% |
| Vitamin C | 5 mg | 6% |
| Vitamin D | 3 μg | 20% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 12 μg | 10% |
| Thiamine | 0.2 mg | 18% |
| Riboflavin (B2) | 1 mg | 59% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.4 mg | 27% |
| Folate (B9) | 127 μg | 32% |
| Vitamin B12 | 1 μg | 55% |
| Pantothenic acid | 3 mg | 53% |
| Choline | 320 mg | 58% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 185 mg | 18% |
| Iron | 3 mg | 37% |
| Potassium | 551 mg | 12% |
| Magnesium | 49 mg | 12% |
| Phosphorus | 340 mg | 49% |
| Zinc | 2 mg | 21% |
| Copper | 0.2 mg | 24% |
| Manganese | 0.4 mg | 17% |
| Selenium | 43 μg | 78% |
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 | 2 g | — |
| Beta carotene | 43 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 24 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 4 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 236 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 3 μg | — |
Burning 391 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 74minWalking (3.5 mph)
- 47minCycling (moderate)
- 33minRunning (6 mph)
- 55minSwimming laps
Common questions
How many calories are in Scrambled Eggs on Toast with Vegemite and Avocado?
One serving of Scrambled Eggs on Toast with Vegemite and Avocado (1 serving) has 391 calories, which works out to 143 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Scrambled Eggs on Toast with Vegemite and Avocado high in protein?
It provides a solid 20 g of protein per serving (41% 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 Scrambled Eggs on Toast with Vegemite and Avocado keto-friendly?
It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Scrambled Eggs on Toast with Vegemite and Avocado?
546 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Scrambled Eggs on Toast with Vegemite and Avocado?
6.1 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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