If you're watching your calorie count, you may want to think twice before indulging in a 1 kolache (5 oz) Egg & Cheese Kolache, which contains 410 calories.

However, if you're still curious about this popular pastry, let's take a closer look at its nutritional information.

In this article, we'll also explore some healthier alternatives and serving suggestions for Egg & Cheese Kolache.

Calories in One Kolache

As previously mentioned, there are 410 calories in a 1 kolache (5 oz) Egg & Cheese Kolache. To put that into perspective, the average adult needs around 2000-2500 calories per day to maintain their weight, so one kolache is already 1/5th of your daily calorie intake. If you're trying to lose weight, it's probably best to avoid this snack altogether or limit your intake to just one or two kolaches a week.

Carbohydrates in One Kolache

A 1 kolache (5 oz) Egg & Cheese Kolache contains 28g of carbohydrates, including 2g of dietary fiber and 7g of sugar. Carbohydrates are an important macronutrient that provides your body with energy, but it's important to watch your intake, especially if you have diabetes or are sensitive to sugar.

Protein in One Kolache

One kolache provides 15g of protein, which is a decent amount for a snack. Protein is important for building and repairing tissues in your muscles, organs, and immune system, so it's a good idea to include it in your diet.

Fat in One Kolache

In terms of fat, one kolache contains 22g, including 10g of saturated fat. While some fat is important for maintaining healthy skin, hair, and nails, too much saturated fat can increase your risk of heart disease and stroke. It's best to limit your intake of high-fat foods like this kolache and opt for healthier options.

Sodium in One Kolache

One kolache contains 570mg of sodium, which is about 25% of your daily recommended intake. High sodium intake has been linked to high blood pressure and heart disease, so it's important to limit your intake of salty foods like this kolache. If you do choose to eat it, be sure to balance it out with low-sodium meals throughout the day.

Cholesterol in One Kolache

One kolache contains 45mg of cholesterol, which is about 15% of your daily recommended intake. High cholesterol levels can increase your risk of heart disease and stroke, so it's important to limit your intake of high-cholesterol foods like this kolache. If you do indulge, make sure to balance out your diet with plenty of fruits, vegetables, and lean proteins.

Ingredients in Egg & Cheese Kolache

The ingredients in a typical 1 kolache (5 oz) Egg & Cheese Kolache may vary depending on where you buy it, but they usually include flour, yeast, egg, cheese, and butter.

Filling of Egg & Cheese Kolache

As the name suggests, the filling of a 1 kolache (5 oz) Egg & Cheese Kolache typically consists of scrambled egg and shredded cheese wrapped in a soft, sweet dough.

Serving Suggestions for Egg & Cheese Kolache

If you want to enjoy an Egg & Cheese Kolache without blowing your calorie budget, here are some serving suggestions:

• Pair it with a side salad or a piece of fruit for a balanced meal.
• Cut it in half and share it with a friend to reduce your intake.
• Enjoy it as a special treat, but don't make it a regular part of your diet.

Healthy Alternatives to Egg & Cheese Kolache

If you love the taste of Egg & Cheese Kolache but want a healthier alternative, try these options:

• Whole-grain toast with scrambled egg and a sprinkle of cheese.
• A protein-packed smoothie with spinach, banana, and Greek yogurt.
• A veggie omelet with whole-grain toast on the side.

These alternatives are all lower in calories and higher in nutrients than a traditional Egg & Cheese Kolache, making them a great choice for breakfast or a snack.