Egg in a hole
1 piece of egg in a hole contains 162 Calories The macronutrient breakdown is 45% carbs, 22% fat, and 33% protein. This is a good source of protein (23% of your Daily Value) and fiber (18% of your Daily Value).
- Makes
- 2 piece
- Prep Time
- 2 minutes
- Cook Time
- 6 minutes
Ingredients
Canola oil 1 tsp or 5g
Directions
- Cut or tear a 2-inch hole out of the center of each slice of bread.
- Heat the oil in a large nonstick frying pan over medium heat. Add the bread slices. an Pour egg whites into each bread hole, season with salt and pepper, and cook until the bottoms are golden brown, about 3 to 4 minutes. Using a flat spatula, flip and cook until the second side is golden brown, about 2 minutes. Serve immediately.
Nutrition Facts
For 1 piece of egg in a hole
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 162 | |
| Fats | 4g | 5% |
| Saturated fats | 0.2g | 1% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 178mg | 8% |
| Carbs | 17g | 6% |
| Net carbs | 12g | |
| Fiber | 5g | 18% |
| Sugar | 1g | |
| Protein | 13g | |
| Calcium | 5mg | 0.5% |
| Iron | 0mg | 1% |
| Potassium | 100mg | 2% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 0.1μg | |
| Caffeine | 0mg | |
| Choline | 1mg | 0.1% |
| Copper | 0mg | 2% |
| Fluoride | 0μg | |
| Folate (B9) | 2μg | 1% |
| Lycopene | 0μg | |
| Magnesium | 7mg | 2% |
| Manganese | 0mg | 0% |
| Niacin | 0.1mg | 0.4% |
| Pantothenic acid | 0.1mg | 2% |
| Phosphorus | 9mg | 1% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 20% |
| Selenium | 12μg | 22% |
| Theobromine | 0mg | |
| Thiamine | 0mg | 0% |
| Vitamin A IU | 0.3IU | |
| Vitamin A | 0μg | 0% |
| Vitamin B12 | 0μg | 2% |
| Vitamin B6 | 0mg | 0% |
| Vitamin C | 0mg | 0% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 0.4mg | 3% |
| Vitamin K | 2μg | 1% |
| Zinc | 0mg | 0.1% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0g | |
| Glucose | 0.2g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 0.2g | 1% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 0.4g | |
| Alpha Linolenic Acid (ALA) | 0.2g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.4g | |
| Arginine | 0.4g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 1g | |
| Glycine | 0.2g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.4g | |
| Leucine | 1g | |
| Lysine | 0.5g | |
| Methionine | 0.2g | |
| Phenylalanine | 0.4g | |
| Proline | 0.3g | |
| Serine | 0.5g | |
| Threonine | 0.3g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.3g | |
| Valine | 0.5g | |