French toast, prepared from recipe, made with low fat (2%) milk

Composition

Energy

Protein 7.7 g · 31 kcal/100g

Fat 10.8 g · 97 kcal/100g

Carbs 25.0 g · 100 kcal/100g

Water 55 g

Total energy 229 kcal

Energy is predominantly from carbs (44%); EFSA recommends 45–60% for a balanced diet

Total fat

10.8g

Saturated

2.7g

Monounsat.

4.5g

Polyunsat.

2.6g

Omega-6

2.43g

Saturated fat is 10.7% of energy, above the WHO limit of 10%.

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 100%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Vitamins

Vitamin A 124 µg

Vitamin C 0.3 mg

Thiamin (B1) 0.20 mg

Riboflavin (B2) 0.32 mg

Niacin (B3) 1.6 mg

Pantothenic (B5) 0.5 mg

Vitamin B6 0.07 mg

Folate (B9) 43 µg

Vitamin B12 0.31 µg

Minerals

Calcium 100 mg

Iron 1.7 mg

Magnesium 17 mg

Phosphorus 117 mg

Potassium 134 mg

Sodium 479 mg

Zinc 0.7 mg

Copper 0.06 mg

Manganese 0.19 mg

Selenium 20.1 µg

Notable source of Selenium (36% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.