Boiled eggs with sauce

Breakfast

Item Rating: 70/100

1 serving (100 grams) contains 155 calories, 12.6 grams of protein, 10.6 grams of fat, and 1.1 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		369.0
% Daily Value*
Total Fat		25.2 g	32%
	Saturated Fat	7.9 g	39%
	Polyunsaturated Fat	0 g
Cholesterol		888.1 mg	296%
Sodium		295.2 mg	12%
Total Carbohydrates		2.6 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0.7 g
protein		30 g	60%
Vitamin D		207.1 mcg	1035%
Calcium		119.0 mg	9%
Iron		2.9 mg	16%
Potassium		300 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 226 cal (63.5%)

Protein: 120 cal (33.6%)

Carbs: 10 cal (2.9%)

About Boiled eggs with sauce

Boiled eggs with sauce is a versatile dish, popular across many cuisines worldwide, from European breakfast spreads to Asian-inspired meals. The simplicity of boiled eggs paired with various sauces, like tomato-based or creamy hollandaise, offers a blend of proteins and flavor. A single large boiled egg (approximately 50g) provides about 6.3g of protein, 4.8g of fat, and just 68 calories. It is rich in essential vitamins like B12, riboflavin, and vitamin D, and contains high-quality, complete proteins. The nutritional profile will vary depending on the sauce, but when using a tomato-based or herb sauce, you can add more vitamins A, C, and potassium, while creamy sauces may contribute additional fats and calories.

Health Benefits

• Eggs are an excellent source of high-quality protein (6.3g per large egg), supporting muscle repair and growth.
• Rich in vitamin B12 (0.9mcg per egg), they aid in nervous system health and red blood cell production.
• Eggs provide choline (147mg per large egg), which is vital for brain function and cell membrane structure.
• Vitamin D within eggs (1.1mcg per large egg) helps with calcium absorption and supports bone health.
• Sauces like tomato-based options can supply antioxidants like lycopene, known for supporting heart health.

Dietary Considerations

Allergens: Contains eggs, potential allergens in sauces like dairy or nuts

Suitable for: High-protein diets, low-carb diets, lacto-ovo vegetarian diets (depending on sauce)

Not suitable for: Vegan diets, egg-free diets, strict low-fat diets depending on sauce choice

Selection and Storage

Store boiled eggs in the refrigerator within 2 hours of cooking and keep them unpeeled to maintain freshness for up to 7 days. Prepare sauces fresh or store separately in airtight containers for up to 3 days.

Common Questions About Boiled eggs with sauce Nutrition

How much protein and calories do boiled eggs with sauce contain?

A boiled egg contains approximately 6 grams of protein and about 68 calories, while the sauce's nutritional content varies depending on ingredients. For example, a basic mustard or yogurt-based sauce may add 20-50 calories and minimal protein per serving, making it a high-protein, moderate-calorie option.

Is boiled eggs with sauce compatible with a keto diet?

Yes, boiled eggs are keto-friendly as they are low in carbohydrates and high in healthy fats and protein. Ensure the sauce used is low in carbs (like mayonnaise or butter-based sauces) to align with keto diet requirements.

What are the health benefits and concerns of eating boiled eggs with sauce?

Boiled eggs are rich in high-quality protein, vitamin B12, and essential minerals like selenium and choline, beneficial for brain health and metabolism. However, consuming eggs with high-fat sauces may increase calorie and fat content, which can be a concern for individuals monitoring fat intake or cholesterol levels.

How many boiled eggs with sauce should I eat for a balanced meal?

For a balanced meal, 2-3 boiled eggs with a moderate amount of sauce is a standard serving size, offering around 12-18 grams of protein and 150-250 calories depending on the sauce used. Pair with vegetables or a light salad for added nutrients.

How does boiled eggs with sauce compare to other egg preparations like scrambled or fried eggs?

Boiled eggs with sauce are generally lower in calories and fat compared to fried or scrambled eggs that use oil, butter, or milk. They also retain more nutrients since boiling does not involve additional ingredients during cooking. The sauce can be adjusted for flavor without increasing calorie content significantly.

Data Sources & Scientific References