⏱ 10 min totalSoft Boiled Eggs & Toast
Per 1 serving · 156 g · 4 ingredients
of a 2,000 cal day
- Protein20g28% of calories
- Carbs25g35% of calories
- Fat12g37% of calories
At a glance
One serving of Soft Boiled Eggs & Toast (156 g) has 284 calories, with 20 g of protein, 25 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (37% of calories). It is high in protein (39% DV), thiamine (22% DV) and riboflavin (b2) (42% DV). Keep an eye on sodium and cholesterol, which provide 21% and 124% of the daily value.
High in
20%+ of the daily value
- Protein39%
- Thiamine22%
- Riboflavin (B2)42%
- Vitamin B623%
- Vitamin B1237%
- Pantothenic acid38%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin A18%
- Vitamin D13%
- Vitamin E17%
- Niacin16%
- Folate (B9)18%
Watch
20%+ of the daily value
- Sodium21%
- Cholesterol124%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Place eggs in a medium saucepan. Cover with cold water. Bring to the boil over high heat, stirring occasionally.
- 2
Reduce heat to medium. Simmer for 3 minutes. Remove pan from heat. Using a slotted spoon, transfer eggs to egg cups. Using a spoon, carefully remove tops from eggs.
- 3
Toast bread and cut into fingers. 1 slice into about 4 fingers.
- 4
Serve with toast fingers.
Vitamins & minerals
Amounts for 1 serving (156 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 160 μg | 18% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 3 mg | 17% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 1 mg | 42% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 71 μg | 18% |
| Vitamin B12 | 1 μg | 37% |
| Pantothenic acid | 2 mg | 38% |
| Choline | 309 mg | 56% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 146 mg | 15% |
| Iron | 3 mg | 39% |
| Potassium | 281 mg | 6% |
| Magnesium | 54 mg | 13% |
| Phosphorus | 317 mg | 45% |
| Zinc | 2 mg | 21% |
| Copper | 0.2 mg | 23% |
| Manganese | 1 mg | 54% |
| Selenium | 45 μg | 82% |
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 | 2 g | — |
| Beta carotene | 1 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 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 | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 160 μg | — |
| Serine | 1 g | — |
| Starch | 16 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 | 2 μg | — |
Burning 284 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 54minWalking (3.5 mph)
- 34minCycling (moderate)
- 24minRunning (6 mph)
- 40minSwimming laps
Common questions
How many calories are in Soft Boiled Eggs & Toast?
One serving of Soft Boiled Eggs & Toast (1 serving) has 284 calories, which works out to 182 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Soft Boiled Eggs & Toast high in protein?
It provides a solid 20 g of protein per serving (39% of the 50 g daily value), but protein supplies only 28% 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 Soft Boiled Eggs & Toast keto-friendly?
It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 35% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Soft Boiled Eggs & Toast?
474 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Soft Boiled Eggs & Toast?
2.8 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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