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.
80 g wholemeal bread, before toasting · 70 g avocado flesh
Avocado flesh weighed without skin or stone.
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.
100 g whole egg, edible weight · 80 g wholemeal bread, before toasting
No butter on the toast in this example.
Preparation notes describe the starting recipe; your changes may affect them.| Nutrient | Breakfast 1Avocado on toast | Breakfast 2Poached eggs on toast |
|---|---|---|
| Energy | 293 kcal | 317 kcal |
| Protein | 8.8 g | 20.1 g |
| Fibre | 7.8 g | 5.6 g |
| Carbohydrate | 34.9 g | 34.3 g |
| Total sugars | 2.5 g | 2.6 g |
| Fat | 14.2 g | 11.5 g |
| Saturated fat | 3.3 g | 3.5 g |
| Salt | 0.81 g | 1.16 g |
Breakfast 2 provides 11.3 g more protein in the portions shown.
Breakfast 1 provides 2.2 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.
CoFID 2021: 11-981 — Bread, wholemeal, average
Per 100 g: Energy 217 kcal · Protein 9.4 g · Fibre 7.0 g · Carbohydrate 42.0 g · Total sugars 2.8 g · Fat 2.5 g · Saturated fat 0.5 g · Salt 1.00 g
CoFID 2021: 14-386 — Avocado, Hass, flesh only
Per 100 g: Energy 171 kcal · Protein 1.8 g · Fibre 3.1 g · Carbohydrate 1.8 g · Total sugars 0.4 g · Fat 17.4 g · Saturated fat 4.2 g · Salt 0.02 g
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