Poached Egg and Ham Toast
1 serving of poached egg and ham toast contains 268 Calories. The macronutrient breakdown is 24% carbs, 46% fat, and 31% protein. This is a good source of protein (36% of your Daily Value), potassium (8% of your Daily Value), and vitamin a (15% of your Daily Value).
- Makes
- 3 servings
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Bring a pot of water to a simmer. Carefully crack eggs into the simmering water and poach for about 3-4 minutes. Using a slotted spoon carefully remove egg and drain over a paper towel. Reserve 1 cup of the water.
- Add the spinach in the pot with the remaining water and let simmer for 3 minutes, then drain.
- While spinach is cooking, toast the bread.
- Add ham on toasted bread, layer with a bit of spinach, add a poached egg on top, and add a little bit of light mayonnaise over the top for flavour, lightly salt the egg. Enjoy!
Nutrition Facts
For 1 serving of poached egg and ham toast (162g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 268 | |
| Fats | 13g | 17% |
| Saturated fats | 4g | 20% |
| Trans fats | 0g | |
| Cholesterol | 242mg | 81% |
| Sodium | 1713mg | 74% |
| Carbs | 16g | 6% |
| Net carbs | 13g | |
| Fiber | 3g | 9% |
| Sugar | 2g | |
| Protein | 20g | |
| Calcium | 101mg | 10% |
| Iron | 3mg | 32% |
| Potassium | 368mg | 8% |
| Vitamin D | 2μg | 10% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 566μg | |
| Caffeine | 0mg | |
| Choline | 221mg | 40% |
| Copper | 0.2mg | 18% |
| Fluoride | 1μg | |
| Folate (B9) | 62μg | 15% |
| Lycopene | 0μg | |
| Magnesium | 48mg | 11% |
| Manganese | 1mg | 45% |
| Niacin | 3mg | 19% |
| Pantothenic acid | 1mg | 26% |
| Phosphorus | 262mg | 37% |
| Retinol | 90μg | |
| Riboflavin (B2) | 0.4mg | 32% |
| Selenium | 36μg | 66% |
| Theobromine | 0mg | |
| Thiamine | 0.5mg | 41% |
| Vitamin A IU | 1248IU | |
| Vitamin A | 137μg | 15% |
| Vitamin B12 | 1μg | 31% |
| Vitamin B6 | 0.4mg | 27% |
| Vitamin C | 5mg | 6% |
| Vitamin D IU | 62IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 2mg | 12% |
| Vitamin K | 56μg | 47% |
| Zinc | 2mg | 19% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0.1g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0.3g | |
| Galactose | 0g | |
| Starch | 8g | |
| Fats | ||
| Saturated fats | 4g | 20% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0.2g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.3g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.5g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.4g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
