2 serving of poached eggs on toast contains 474 Calories. The macronutrient breakdown is 57% carbs, 22% fat, and 21% protein. This is a good source of protein (44% of your Daily Value) and riboflavin (b2) (73% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Bring water to a simmer in a small pot.
- Stir the water and crack the egg into the center.
- Let the egg simmer for 5 minutes, then remove from heat and let it rest for another 2 minutes.
- Toast the bread and serve the poached egg on top, seasoned with salt and pepper.
Nutrition Facts
For 2 serving of poached eggs on toast (217g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 474 | |
| Fats | 11g | 15% |
| Saturated fats | 3g | 17% |
| Trans fats | 0g | |
| Cholesterol | 327mg | 109% |
| Sodium | 1206mg | 52% |
| Carbs | 67g | 24% |
| Net carbs | 64g | |
| Fiber | 3g | 10% |
| Sugar | 6g | |
| Protein | 25g | |
| Calcium | 117mg | 12% |
| Iron | 7mg | 82% |
| Potassium | 274mg | 6% |
| Vitamin D | 2μg | 12% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 1μg | |
| Caffeine | 0mg | |
| Choline | 269mg | 49% |
| Copper | 0.3mg | 29% |
| Fluoride | 1μg | |
| Folate (B9) | 199μg | 50% |
| Lycopene | 0μg | |
| Magnesium | 52mg | 12% |
| Manganese | 1mg | 34% |
| Niacin | 6mg | 39% |
| Pantothenic acid | 2mg | 39% |
| Phosphorus | 309mg | 44% |
| Retinol | 141μg | |
| Riboflavin (B2) | 1mg | 73% |
| Selenium | 64μg | 116% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 80% |
| Vitamin A IU | 478IU | |
| Vitamin A | 141μg | 16% |
| Vitamin B12 | 1μg | 33% |
| Vitamin B6 | 0.3mg | 22% |
| Vitamin C | 0mg | 0% |
| Vitamin D IU | 72IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 1mg | 8% |
| Vitamin K | 1μg | 1% |
| Zinc | 2mg | 22% |
| Sugars | ||
| Sugar | 6g | |
| Sucrose | 0g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 5g | |
| Galactose | 0g | |
| Starch | 57g | |
| Fats | ||
| Saturated fats | 3g | 17% |
| Monounsaturated fats | 4g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 1g | |
| Glutamic acid | 6g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 1g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 2g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |