Eggs on whole-wheat toast with spinach: Calories, Protein & Nutrients
478 kcal · 34 g protein · 31 g carbs · 24 g fat · 4.5 g fiber, for the portions below. Every number is summed from USDA FoodData Central values per food.
What's in it
| Food | Weight | kcal | Protein g | Carbs g | Fat g | Fiber g |
|---|---|---|---|---|---|---|
| Egg (hard-boiled) 4 × one large | 200 g | 310 | 25.2 | 2.2 | 21.2 | 0.0 |
| Whole wheat bread 2 × one slice | 64 g | 161 | 8.0 | 27.3 | 2.2 | 3.8 |
| Spinach (raw) 1 × one cup | 30 g | 7 | 0.9 | 1.1 | 0.1 | 0.7 |
| Total | 294 g | 478 | 34.0 | 30.7 | 23.6 | 4.5 |
Egg (hard-boiled) brings the most calories (65%); Egg (hard-boiled) the most protein (74%); Whole wheat bread the most sodium (52%).
Where the calories come from
Protein 28% · Carbohydrate 26% · Fat 44% (4 kcal/g protein and carbohydrate, 9 kcal/g fat; may not sum to 100 because of fiber and rounding)
Nutrients against the Daily Value
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Protein | 34 g | 68% | |
| Carbohydrate | 31 g | 11% | |
| Fat | 24 g | 30% | |
| Saturated fat | 7.0 g | 35% | |
| Fiber | 4.5 g | 16% | |
| Sugars | 5.1 g | — | |
| Sodium | 563 mg | 24% | |
| Potassium | 582 mg | 12% | |
| Calcium | 233 mg | 18% | |
| Iron | 4.8 mg | 27% | |
| Magnesium | 92 mg | 22% | |
| Zinc | 3.4 mg | 31% | |
| Selenium | 78 mcg | 142% | |
| Vitamin B12 | 2.2 mcg | 93% | |
| Vitamin D | 4.4 mcg | 22% | |
| Folate | 173 mcg DFE | 43% | |
| Vitamin K | 150 mcg | 125% |
Against the other 72 meals
- Protein per 100 kcal: 7.1 g, rank 37 of 73. Best breakfast on this measure: Cottage cheese & pineapple (14.5 g).
- Fiber: rank 49 of 73 (highest first).
- Sodium: rank 55 of 73 (lowest first).
- Calories: rank 61 of 73 (lightest first).
Common questions
How many calories are in eggs on whole-wheat toast with spinach?
About 478 kcal for the portions listed (294 g of food in total), from USDA FoodData Central values.
How much protein is in eggs on whole-wheat toast with spinach?
34 g — 7.1 g per 100 kcal, which ranks 37 of 73 meals on this site.
How much fiber and sodium?
4.5 g of fiber (16% of the 28 g Daily Value) and 563 mg of sodium (24% of 2,300 mg). Added salt, oil or sauce beyond what's listed isn't counted.
Method
Each food's per-100 g USDA values × the grams shown, summed. Portions are this site's standard servings (see each food page). % Daily Value uses the FDA label Daily Values for adults (e.g. protein 50 g, fiber 28 g, sodium 2,300 mg, potassium 4,700 mg). Cooking oil, salt and condiments are only counted when listed.
Sources
- FDA. Daily Value on the Nutrition and Supplement Facts labels (adults and children 4+). www.fda.gov
- USDA FoodData Central. fdc.nal.usda.gov
All 73 meals, compared · 30 g protein meals · protein intake calculator