How many calories are in egg and toast?
One fried egg is 102 calories, or 185 calories per 100 g. Put it on the bread and one egg on two slices of toast is about 248 calories (our arithmetic: egg 102 + two 25 g slices 146). Drop to a single slice and the plate falls to 175 calories, because the toasted white bread runs 293 calories per 100 g.
You'd need to walk about 20 minutes to burn the 102 calories in one fried egg (55 g).
How long does it take to burn off egg and toast?
One fried egg (55 g) is 102 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 102 kcal |
|---|---|
| Walking, brisk | 20 min |
| Cycling, moderate | 13 min |
| Swimming, moderate | 15 min |
| Jogging | 12 min |
| Weight training, moderate | 23 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (55 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Egg and toast quick facts
- US servings from one slice to two eggs
- How the fat in the pan changes the egg
- The toast half of the plate
- Cholesterol is the row to watch
- How does egg and toast compare?
- Egg and toast FAQs
Egg and toast quick facts
USDA has no single record for a plate of egg and toast, because it is two foods that meet on the way out of the kitchen. So this page is built from two cited records and nothing else: the egg is FNDDS 2707155, "Egg, whole, fried, NS as to fat", the generic fried egg with no fat specified, and the bread is FNDDS 2707599, "Bread, white, toasted".
The egg is the lead record here. It is the word that separates this search from plain toast, and at 185 calories per 100 g it sits closer to the density of the finished plate than the bread does at 293. The table below is that one record and nothing else: the 100 g column exactly as USDA publishes it, and the serving column scaled straight down to a single 55 g fried egg. Every plate figure on this page — 248 calories for one egg on two slices — is our own arithmetic on top of the bread record, and it lives in the serving table further down rather than in the quick facts.
| Nutrient | Per 100 g | Per 1 fried egg (55 g) | % Daily Value |
|---|---|---|---|
| Calories | 185 | 102 | — |
| Total fat | 15 g | 8.3 g | 11% |
| Saturated fat | 4.48 g | 2.5 g | 12% |
| Carbohydrate | 0.91 g | 0.5 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Total sugars | 0.2 g | 0.1 g | — |
| Protein | 11.58 g | 6.4 g | 13% |
| Sodium | 248 mg | 136 mg | 6% |
% Daily Value is based on a 2,000-calorie diet. On the full plate, our arithmetic puts the totals at 248 calories, 10.2 g of fat, 27.5 g of carbohydrate, 11.5 g of protein and 384 mg of sodium.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you would expect on a package label are missing: added sugars and trans fat. FNDDS does not publish either value for these records, so quoting them would mean inventing them. Cholesterol belongs to the egg alone — 388 mg per 100 g, 213 mg in a 55 g fried egg — and the toasted white bread record carries no cholesterol figure, so there is no honest plate total to give. Potassium is modest: 124 mg per 100 g of egg, 68 mg in one egg, about 1% of the Daily Value. The FDA's Daily Value reference is what those percentages are measured against.
US servings from one slice to two eggs
| Serving | Weight | Calories |
|---|---|---|
| 1 oz of fried egg | 28 g | 52 kcal |
| One fried egg | 55 g | 102 kcal |
| One egg on one slice of toast (our arithmetic) | 80 g | 175 kcal |
| One egg on two slices of toast (our arithmetic) | 105 g | 248 kcal |
| Two eggs on two slices of toast (our arithmetic) | 160 g | 350 kcal |
| Fried egg, per 100 g | 100 g | 185 kcal |
Only the second and last lines are USDA measures. The 55 g fried egg is USDA's own household portion, and the ounce is our scaling from the 100 g figure rather than a serving anyone eats. Every combined plate is our arithmetic on top of the two records: the medium slice of white toast weighs 25 g and carries 73 calories, so each extra slice is 73 calories and each extra egg is 102.
That is the trap in this breakfast. People log the egg carefully and wave the bread through. A second slice costs almost three quarters of what the egg cost, and a thick deli-cut slice can weigh double a 25 g medium slice, which means double the 73. Weigh the bread once and you will know your own slice for good.
There is also nothing to scan here. USDA's Branded database has no packaged egg on toast at all — a search returns breakfast sandwiches, meal kits and, oddly, gummy candy shaped like fried eggs. This plate is only ever assembled at home or at a diner counter, which is exactly why the two-record arithmetic above matters.
How the fat in the pan changes the egg
The bread is fixed. The pan is not. USDA keeps separate records for how the egg was fried, and the spread across them is wider than most people assume — 49 calories per 100 g between the driest and the greasiest.
| Version | Per 100 g | Typical egg | Calories | On two slices of toast |
|---|---|---|---|---|
| Fried with no added fat | 143 kcal | 1 egg (50 g) | 72 kcal | 218 kcal |
| Fried with cooking spray | 149 kcal | 1 egg (55 g) | 82 kcal | 228 kcal |
| Fried with margarine | 171 kcal | 1 egg (55 g) | 94 kcal | 240 kcal |
| Fried with butter | 182 kcal | 1 egg (55 g) | 100 kcal | 246 kcal |
| Fried with oil | 192 kcal | 1 egg (55 g) | 106 kcal | 252 kcal |
| Fried, fat not specified (this page) | 185 kcal | 1 egg (55 g) | 102 kcal | 248 kcal |
The margarine egg is our scaling from its 171 calories per 100 g; the toast column throughout is our arithmetic, adding the same 146 calories for two slices to each egg. The whole range on a full plate is 218 to 252 calories, so switching from oil to a dry nonstick pan saves 34 calories — real, but smaller than one extra slice of bread.
Saturated fat behaves differently. The butter egg is 5.96 g per 100 g against 3.85 g for oil and 3.19 g with no added fat, so butter costs you more in that row than it does in calories. If you cook for the calorie number, the pan barely matters. If you cook for the saturated fat row, it does.
The toast half of the plate
| Bread | Per 100 g | Typical slice | Calories |
|---|---|---|---|
| White bread, toasted | 293 kcal | 1 medium slice (25 g) | 73 kcal |
| Egg bread (challah), toasted | 315 kcal | 1 slice, 5 x 3 x 1/2 in (37 g) | 117 kcal |
Two medium slices of white toast come to 146 calories, 5.2 g of protein, 27.0 g of carbohydrate, 1.3 g of fiber and 248 mg of sodium. That last number is the one worth reading twice: the bread supplies 248 mg of the plate's 384 mg of sodium, and the egg only 136 mg. About two thirds of the salt in egg and toast was baked in before the pan was ever hot. In teaspoons, the whole plate is roughly a sixth of a teaspoon of table salt.
Watch out for the second row. Egg bread is challah — bread made with egg — not egg served on bread, and it turns up in food databases under searches for both. At 117 calories a slice it is 44 calories heavier than white toast, so logging the wrong one twice a week is not nothing.
Cholesterol is the row to watch
The intuitive worry about a fried egg is grease, and the intuitive worry about breakfast is salt. Neither is where this plate stands out. Across the whole plate sodium lands at 384 mg, 17% of the Daily Value, and total fat at 10.2 g, 13% — and the egg alone is only 136 mg of that sodium, 6%. Cholesterol is the outlier: 213 mg in a single fried egg, 71% of the 300 mg Daily Value, from an item that weighs 55 g.
The Dietary Guidelines for Americans no longer set a numerical cap on dietary cholesterol, advising instead that intake be kept as low as possible within a healthy eating pattern. So this is context, not a warning label. If you eat eggs most mornings, that row is simply the one that moves.
The number in the other direction is protein: 11.5 g on a 248-calorie plate, 23% of the Daily Value, and the bread quietly contributes 5.2 g of it. MyPlate counts the egg toward protein foods and the toast toward grains, which makes this one of the few fast breakfasts that fills two groups without a second pan. Add a second egg and you are at 350 calories with 17.9 g of protein — a better protein-per-calorie ratio than most cereal bowls of the same size.
How does egg and toast compare?
| Food | Per 100 g | US serving | Calories |
|---|---|---|---|
| Fried egg, fat not specified | 185 kcal | one egg, 55 g | 102 kcal |
| Fried in butter | 182 kcal | one egg, 55 g | 100 kcal |
| Fried with no added fat | 143 kcal | one egg, 50 g | 72 kcal |
| White bread, toasted | 293 kcal | one medium slice, 25 g | 73 kcal |
Our take: the toast is the more expensive half and almost nobody treats it that way. One medium slice costs 73 calories, within a calorie of a whole egg fried dry, and the plate you actually eat usually has two of them. For weight loss, cut the second slice before you fuss over the pan — 73 calories against the 34 you save by giving up the oil. For fullness, do the opposite and add the second egg: 102 more calories buys 6.4 g more protein, and the bread cannot match that trade.
Egg and toast FAQs
How many calories are in an egg on toast?
102 calories for the fried egg on its own, 175 calories on one medium slice of white toast and 248 calories once you use two slices. The bread costs 73 calories a slice. Those are USDA figures for a 55 g fried egg and 25 g slices, added together by us.
How many calories in 2 eggs on toast?
350 calories for two fried eggs on two medium slices of white toast, 160 g on the plate. The eggs bring 204 calories and the bread 146, with 17.9 g of protein in total. Fry the eggs with no added fat and they drop to 144 calories, taking the plate to 290.
How much protein is in egg and toast?
11.5 g of protein on the standard plate: 6.4 g from the fried egg and 5.2 g from two slices of toast. That is 23% of the 50 g Daily Value. Two eggs on two slices raise it to 17.9 g, or 36%. The bread carries nearly as much protein here as the egg does.
How many carbs are in egg and toast?
27.5 g of carbohydrate on the plate, and 27.0 g of that comes from the two slices of toast. A fried egg contributes only 0.5 g. Fiber is 1.3 g, all of it from the bread, and total sugars are 3.0 g. Carbs on this plate are entirely a bread question.
Does frying an egg in butter add calories?
Yes, about 28 calories per egg. USDA lists a butter-fried egg at 182 calories per 100 g, or 100 calories for a 55 g egg, against 143 per 100 g and 72 calories for one fried with no added fat. Oil is the heaviest at 192 per 100 g, or 106 calories per egg.
How many calories in egg on whole wheat toast?
73 calories is what a medium 25 g slice of white toast adds, and USDA's toasted whole wheat record is not one of the rows behind this page, so we do not quote a figure for it. Expect a similar calorie count from a same-weight slice and more fiber than the 1.3 g here.
How much cholesterol is in a fried egg?
213 mg in one 55 g fried egg, which is 71% of the 300 mg Daily Value. Per 100 g the figure is 388 mg. USDA's toasted white bread record does not list cholesterol at all, so the number for the whole plate stays the egg's own 213 mg.
Is egg on toast a healthy breakfast?
248 calories with 11.5 g of protein and 384 mg of sodium, 17% of the Daily Value, is a solid breakfast on paper. The protein comes cheaply in calories; the sodium and the 2.9 g of saturated fat are the rows to watch. Cooking spray instead of butter saves 18 calories per egg.
Similar foods
- Omelet — 305 cal for 3-egg omelet
- Crepe — 179 cal per crepe
- Egg — 72 cal per large egg
- Pancake — 423 cal for 3 medium pancakes
- Toast with butter — 100 cal per slice with butter
- Shrimp Tempura Roll — 432 cal per roll, 8 pieces
Count it without the math
Point the camera at the plate and BodyPal counts the egg and the slices under it for you.
