Breakfast comparisons
Compare two poached eggs on wholemeal toast with wheat biscuits and milk. Bread choice and cereal quantity are part of the answer.
| Nutrient | Poached eggs on toast | Wheat biscuits with milk |
|---|---|---|
| Energy | 317 kcal | 194 kcal |
| Protein | 20.1 g | 9.2 g |
| Fibre | 5.6 g | 3.6 g |
| Carbohydrate | 34.3 g | 34.3 g |
| Total sugars | 2.6 g | 8.5 g |
| Fat | 11.5 g | 3.3 g |
| Saturated fat | 3.5 g | 1.7 g |
| Salt | 1.16 g | 0.41 g |
100 g whole egg, edible weight · 80 g wholemeal bread, before toasting
Typical preparation: 8–10 minutes. No butter on the toast in this example.
37.5 g wheat biscuits · 150 ml semi-skimmed milk
Typical preparation: 2 minutes. Approximately two biscuits; check your packet.
The egg example uses two eggs and two 40 g slices of wholemeal bread, without butter. The cereal example uses approximately two wheat biscuits and 150 ml semi-skimmed milk.
Cereals are not one uniform food. Wheat biscuits, bran flakes and cornflakes have different fibre and sugar values. Switching the cereal can change the comparison even when the milk stays the same.
Butter on toast, sugar on cereal and an extra slice or larger cereal bowl all count towards the meal. A cereal breakfast can be quicker to assemble, while the egg example requires cooking.
There is no overall winner from these figures. Portions, preferences and the rest of your diet matter. The tool does not predict appetite or weight loss.
Figures are calculated from the same ingredient records as the interactive tool. Most use UK CoFID 2021 ↗︎; eggs use the site’s shared USDA reference. Milk amounts are approximated as gram weights. Product differences and missing values are explained in the comparison method.