Breakfast bagel

   November 14-20, 2016

The World's Healthiest Foods are health-promoting foods that can change your life.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.

Breakfast Bagel

This healthy version of an egg sandwich is a great addition to your Healthiest Way of Eating any time of day. It not only tastes great but provides a rich source of manganese, vitamin K and protein among other nutrients. Enjoy!Prep and Cook Time:15 minutes 

Ingredients:1/2 whole wheat bagel, toasted1 large egg, preferably organic1 tsp apple cider vinegar, or any light vinegar2 slices tomato2 slices avocado2 oz low-fat cheese

Directions:

Bring water and 1 tsp vinegar to a light boil in a shallow pan. Make sure there is enough water to cover egg.While water is coming to a boil, slice bagel in half and toast.Place tomato, avocado, and cheese on top of toasted bagel.poach eggs, crack into water and cook about 5 minutes, just until the white is set and the yolk has filmed over. Remove with slotted spoon. Place on top of bagel. Season with salt and pepper to taste. Serve open faced.Serves 1 

Nutritional Profile

Breakfast Bagel
1.00 serving
(165.00 grams)

Calories: 296

NutrientDRI/DV

 manganese83%

 biotin42%

 phosphorus38%

 vitamin K31%

 vitamin B230%

 selenium29%

 copper28%

 protein26%

 molybdenum24%

 pantothenic acid24%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Breakfast Bagel is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Breakfast Bagel
1.00 serving
165.00 grams

Calories: 296

NutrientAmountDRI/DV
(%)Nutrient
DensityWorld's Healthiest
Foods Ratingmanganese1.65 mg835.0excellentbiotin12.70 mcg422.6goodphosphorus263.46 mg382.3goodvitamin K27.73 mcg311.9goodvitamin B20.39 mg301.8goodselenium15.81 mcg291.7goodcopper0.25 mg281.7goodprotein12.89 g261.6goodpantothenic acid1.21 mg241.5goodmolybdenum10.78 mcg241.5goodWorld's Healthiest
Foods RatingRuleexcellentDRI/DV>=75% OR