Braised eggs

Breakfast

Item Rating: 69/100

1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 15.0 grams of fat, and 2.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	7.9 g	39%
	Polyunsaturated Fat	0 g
Cholesterol		317.5 mg	105%
Sodium		476.2 mg	20%
Total Carbohydrates		3.2 g	1%
	Dietary Fiber	0 g	0%
	Sugars	1.6 g
protein		19.0 g	38%
Vitamin D		127.0 mcg	635%
Calcium		79.4 mg	6%
Iron		2.4 mg	13%
Potassium		158.7 mg	3%

* 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: 214 cal (70.7%)

Protein: 76 cal (25.1%)

Carbs: 12 cal (4.2%)

About Braised eggs

Braised eggs are a popular dish often found in Middle Eastern, Mediterranean, and Asian cuisines, where eggs are gently cooked in a flavorful liquid such as tomato sauce, stock, or spiced gravy. This cooking technique allows the eggs to remain tender while absorbing the rich flavors of the dish. Eggs are nutrient-dense, providing high-quality protein, vitamins such as B12 and D, and essential minerals like selenium. A typical serving of braised eggs also incorporates vegetables and herbs, enhancing its nutritional profile with dietary fiber, antioxidants, and additional vitamins. This dish can serve as a hearty breakfast, brunch, or dinner option.

Health Benefits

• Eggs are a rich source of high-quality protein, providing all nine essential amino acids needed for muscle repair and growth.
• Egg yolks are a natural source of vitamin D, which supports bone health and calcium absorption.
• Eggs contain choline, an essential nutrient for brain health and nervous system function.
• Tomato-based braising sauces are high in lycopene, an antioxidant that helps reduce inflammation and support heart health.
• Eggs also provide selenium, which contributes to immune system function and antioxidant defense.

Dietary Considerations

Allergens: Contains eggs

Suitable for: Vegetarian (if prepared without meat or animal-based sauce), gluten-free (if using gluten-free ingredients)

Not suitable for: Vegan, egg-allergy diets

Selection and Storage

Store leftover braised eggs in an airtight container in the refrigerator and consume within 2-3 days. Reheat gently on the stove to avoid overcooking.

Common Questions About Braised eggs Nutrition

Are braised eggs a good source of protein?

Yes, braised eggs are an excellent source of protein, with around 6 grams of protein per large egg. They also contain essential amino acids, making them a great option for those looking to increase their protein intake.

Can I include braised eggs in a keto diet?

Absolutely, braised eggs are keto-friendly due to their low carb content (less than 1 gram of carbohydrates per large egg) and high fat and protein content. They make an excellent addition to meals that align with a ketogenic diet.

What are the health benefits of eating braised eggs?

Braised eggs offer numerous health benefits, including being rich in vitamins such as B12, D, and choline, which support brain health and metabolism. They also contain healthy fats and antioxidants like lutein and zeaxanthin that promote eye health.

How many braised eggs should I eat per serving?

A typical serving size is two large braised eggs, providing about 140 calories, 12 grams of protein, and 10 grams of fat. This portion is generally recommended for balanced meals but can be adjusted based on dietary needs.

How do braised eggs compare to boiled eggs nutritionally?

Braised eggs are nutritionally similar to boiled eggs, offering the same amount of protein, vitamins, and minerals. However, braising may add extra fats if prepared with oil or butter, making them slightly higher in calories overall.

Data Sources & Scientific References