Egg & tomato breakfast toast
Hard-boiled egg and fresh tomato on wholemeal bread.
At a glance
Vegetarian · 15 minutes active preparation · 15 minutes total · meal
Method range: 1–4 servings.
Contains: egg, wheat. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 1584 kJ
- Protein
- 21.3 g
- Carbs
- 35.1 g
- Fat
- 15.4 g
- Iron
- 3.4 mg
- Calcium
- 156.4 mg
- Folate
- 347.4 µg
- Vitamin C
- 14.0 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.
- Hard-boiled eggs, peeled200 g
- Wholemeal bread160 g
- Tomato200 g
- Olive oil8 g
Method
- Use freshly hard-boiled eggs or ready-to-eat boiled eggs kept according to their pack instructions; weigh after peeling.
- Slice the tomato and eggs. Lightly toast the bread if desired.
- Brush the bread with the measured oil and top with egg and tomato.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 1584 kJCooking estimate incomplete | — | |
| 21.3 gCooking estimate incomplete | — | |
| 15.4 gCooking estimate incomplete | — | |
| 6.6 gCooking estimate incomplete | 26%AI · reported contribution only | |
| 35.1 gCooking estimate incomplete | — | |
| 156 mgCooking estimate incomplete | 16%RDI · reported contribution only | |
| 97 µgCooking estimate incomplete | 65%RDI · reported contribution only | |
| 3.4 mgCooking estimate incomplete | 19%RDI · reported contribution only | |
| 1.20 µgCooking estimate incomplete | 50%RDI · reported contribution only | |
| 347 µgCooking estimate incomplete | 87%RDI · reported contribution only | |
| 14.0 mgCooking estimate incomplete | 31%RDI · reported contribution only |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed; not kitchen tested. Bread is represented by an untoasted wholemeal record; optional toasting losses are unquantified.
TraceMeal original recipes · Original TraceMeal text; nutrient data retain their source terms
Independently drafted for TraceMeal, September 2026. Editorially checked; not kitchen tested.
Calculation assumptions & recipe adaptations
Original TraceMeal instructions, developed for the September 2026 planning pilot. Editorial and food-mapping review only; not kitchen tested.
Quantities are edible grams in the stated ingredient condition. No extra salt or toppings are included. Missing nutrient values stay unreported. Further cooking losses are not quantified for the heated ingredients. Bread is represented by an untoasted wholemeal record; optional toasting losses are unquantified.
- Hard-boiled eggs, peeled: Weighed after cooking or draining.
- Wholemeal bread: Weighed edible quantity. Further heating has no reviewed retention mapping for this recipe; nutrient changes are unquantified.
- Tomato: Weighed edible quantity.
- Olive oil: Weighed edible quantity. All measured oil is included in the estimate.
AFCD attribution, data & methods
Food matches used for nutrition
- Hard-boiled eggs, peeled: Egg, chicken, whole, hard-boiled
- Wholemeal bread: Bread, from wholemeal flour
- Tomato: Tomato, common, raw
- Olive oil: Oil, olive