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Poached Egg on Whole-Grain Toast

Poached Egg on Whole-Grain Toast is a simple, widely enjoyed breakfast or light meal consisting of a gently cooked egg served on toasted whole-grain bread; it appears across many cuisines as a quick, savory dish known for its runny yolk and rustic presentation. Nutritionally it is a compact source of high-quality protein, providing about 12.5g of protein per 100 g, and also supplies important nutrients like choline and selenium that support brain and antioxidant function. Overall this combination is filling and balanced — it delivers good protein and moderate fiber with mostly healthy fats, making it a practical everyday choice for sustained energy and satiety.

Vegetarian · Lactose free · Processed · ~0.55€/100g

Kinome Health Grade

Excellent

Nutrition

Macronutrients per selected portion. Averaged from verified sources.

Calories

186 kcal

9% of Daily kcal · moderate-calorie

Protein

13 g

25% RDI

Fat

8 g

2.2g sat fat

Carbs

17 g

6% RDI

Sugar

2.7 g

5% RDI

Fiber

2.9 g

10% RDI

Salt

0.7 g

14% RDI

Nutrition quality

Scored against dietary guidelines. Tap rows for a deeper breakdown.

Composite score - weighted by current nutrition science

A · 7.9 / 10

Healthy alternatives

Ingredients that rank higher on the overall quality profile and might substitute well in some recipes.

Poached Egg With Smashed Avocado on Whole-Grain Toast

Less salt · lighter overall

A+

Frequently asked

Q.01Is Poached Egg on Whole-Grain Toast healthy?

Yes, Poached Egg on Whole-Grain Toast is very healthy with a Health Grade of A. It is high in protein with 12.5g per 100g.

Q.03What NOVA processing level is Poached Egg on Whole-Grain Toast?

Poached Egg on Whole-Grain Toast is NOVA 3 - Processed.

Q.05Is Poached Egg on Whole-Grain Toast lactose free?

Yes, Poached Egg on Whole-Grain Toast is lactose free.

Q.02What are the macros in Poached Egg on Whole-Grain Toast?

100g of Poached Egg on Whole-Grain Toast contains 186 kcal, 12.5g protein, 17.2g carbohydrates, 8g fat, and 2.9g fiber.

Q.04Is Poached Egg on Whole-Grain Toast vegetarian?

Yes, Poached Egg on Whole-Grain Toast is vegetarian but not vegan.

KinomeDeli / Prepared Foods & Cheeses