Whole meals · Everyday portions
Choose any two breakfasts. Adjust the ingredients to match what you actually eat.
Eggs: 50 g edible weight each. Bread: 40 g per slice before toasting. Milk: ml approximated as g.
100 g whole egg, edible weight · 4.5 g olive oil · 40 g baby spinach, raw weight · 80 g tomatoes, raw weight · 50 g mushrooms, raw weight
Vegetables can be chopped ahead.
Preparation notes describe the starting recipe; your changes may affect them.Eggs: 50 g edible weight each. Bread: 40 g per slice before toasting. Milk: ml approximated as g.
40 g dry porridge oats · 200 ml semi-skimmed milk · 100 g strawberries
Strawberries used as the berry example.
Preparation notes describe the starting recipe; your changes may affect them.| Nutrient | Breakfast 1Vegetable omelette | Breakfast 2Porridge with milk and berries |
|---|---|---|
| Energy | 205 kcal | 274 kcal |
| Protein | 14.5 g | 12.0 g |
| Fibre | 1.6 g | 6.9 g |
| Carbohydrate | 3.3 g | 43.8 g |
| Total sugars | 2.9 g | 15.6 g |
| Fat | 14.4 g | 7.1 g |
| Saturated fat | 3.8 g | 2.7 g |
| Salt | 0.39 g | 0.22 g |
Breakfast 1 provides 2.5 g more protein in the portions shown.
Breakfast 2 provides 5.4 g more fibre in the portions shown.
More or less of a nutrient is not an overall verdict. These figures do not predict fullness or weight loss.
How to use the comparison
Normal portions are the starting point, rather than meals forced to have the same calories. Milk, cooking fat, cheese and toppings are included where listed. Added table salt, sauces and drinks are excluded unless selected.
“Total sugars” includes naturally occurring sugars in milk and fruit. It is not a measurement of free or added sugars. Blended-fruit sugars need different interpretation from intact fruit, even when their nutrient totals are similar.
We calculate nutrients from ingredient quantities, not the final cooked weight. Water evaporation changes weight but does not add calories. The estimate assumes the listed cooking fat is eaten; fat left in the pan can make actual intake lower.
Time and portability are practical estimates, not measured nutritional outcomes. Fullness also depends on the person, meal size, texture and the rest of their diet.
USDA FoodData Central whole raw egg; same reference as the egg calculator
Per 100 g: Energy 143 kcal · Protein 12.6 g · Fibre 0.0 g · Carbohydrate 0.7 g · Total sugars 0.4 g · Fat 9.5 g · Saturated fat 3.1 g · Salt 0.35 g
CoFID 2021: 17-038 — Oil, olive
Per 100 g: Energy 899 kcal · Protein 0.0 g · Fibre 0.0 g · Carbohydrate 0.0 g · Total sugars 0.0 g · Fat 99.9 g · Saturated fat 14.3 g · Salt 0.00 g
CoFID 2021: 13-521 — Spinach, baby, raw
Per 100 g: Energy 16 kcal · Protein 2.6 g · Fibre 1.0 g · Carbohydrate 0.2 g · Total sugars 0.0 g · Fat 0.6 g · Saturated fat 0.1 g · Salt 0.07 g
CoFID 2021: 13-517 — Tomatoes, standard, raw
Per 100 g: Energy 14 kcal · Protein 0.5 g · Fibre 1.0 g · Carbohydrate 3.0 g · Total sugars 3.0 g · Fat 0.1 g · Saturated fat 0.0 g · Salt 0.01 g
CoFID 2021: 13-505 — Mushrooms, white, raw
Per 100 g: Energy 7 kcal · Protein 1.0 g · Fibre 0.7 g · Carbohydrate 0.3 g · Total sugars 0.3 g · Fat 0.2 g · Saturated fat 0.0 g · Salt 0.01 g
CoFID 2021: 11-788 — Porridge oats, unfortified
Per 100 g: Energy 381 kcal · Protein 10.9 g · Fibre 7.8 g · Carbohydrate 70.7 g · Total sugars 0.3 g · Fat 8.1 g · Saturated fat 1.3 g · Salt 0.00 g
CoFID 2021: 12-313 — Milk, semi-skimmed, pasteurised, average
Per 100 g: Energy 46 kcal · Protein 3.5 g · Fibre 0.0 g · Carbohydrate 4.7 g · Total sugars 4.7 g · Fat 1.7 g · Saturated fat 1.1 g · Salt 0.11 g
CoFID 2021: 14-324 — Strawberries, raw
Per 100 g: Energy 30 kcal · Protein 0.6 g · Fibre 3.8 g · Carbohydrate 6.1 g · Total sugars 6.1 g · Fat 0.5 g · Saturated fat 0.0 g · Salt 0.00 g