Egg benedict

Breakfast

Item Rating: 61/100

1 serving (200 grams) contains 400 calories, 15.0 grams of protein, 25.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		470.6
% Daily Value*
Total Fat		29.4 g	37%
	Saturated Fat	11.8 g	59%
	Polyunsaturated Fat	0 g
Cholesterol		235.3 mg	78%
Sodium		941.2 mg	40%
Total Carbohydrates		35.3 g	12%
	Dietary Fiber	1.2 g	4%
	Sugars	2.4 g
protein		17.6 g	35%
Vitamin D		94.1 mcg	470%
Calcium		117.6 mg	9%
Iron		2.4 mg	13%
Potassium		176.5 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

🍯 Low sugar

⚠️ Contains trans fat

🧈 High saturated fat

Source of Calories

Fat: 264 cal (55.6%)

Protein: 70 cal (14.8%)

Carbs: 141 cal (29.7%)

About Egg benedict

Eggs Benedict is a classic breakfast dish originating in the United States, often associated with New York City's brunch culture. This dish typically consists of a poached egg, an English muffin, Canadian bacon or ham, and is topped with hollandaise sauce, a rich emulsion of butter, egg yolk, and lemon juice. Nutritionally, Eggs Benedict is high in protein and fats, primarily from the eggs and butter, providing approximately 350-400 calories per serving depending on portion size. It also contains vitamins like B12 and D, along with minerals such as selenium, but can be high in saturated fat and sodium, depending on the recipe.

Health Benefits

• Eggs provide high-quality protein, essential for muscle repair and development, containing all nine essential amino acids.
• Egg yolks are rich in vitamin B12, which supports energy metabolism and red blood cell formation.
• Hollandaise sauce contains butter, which is a source of fat-soluble vitamins such as vitamin A, crucial for eye and immune health.

Dietary Considerations

Allergens: Contains eggs, dairy, gluten (if using regular English muffins), pork (if Canadian bacon or ham is used)

Suitable for: Lacto-ovo vegetarian (if meat is omitted), high-protein diets, low-carb diets (with modifications, such as removing the muffin)

Not suitable for: Vegan diets, lactose-intolerant diets (due to butter and dairy in sauce), gluten-free diets (unless gluten-free muffins are used)

Selection and Storage

Eggs Benedict is best consumed fresh, as hollandaise sauce does not reheat well and may separate. Leftover components like poached eggs and muffins can be stored separately in the fridge for up to 2 days.

Common Questions About Egg benedict Nutrition

Is Eggs Benedict high in protein?

Eggs Benedict contains a moderate amount of protein, primarily from the poached eggs. A typical serving provides around 15-20 grams of protein, depending on the portion size and additional ingredients like Canadian bacon.

Can I eat Eggs Benedict on a keto or low-carb diet?

Traditional Eggs Benedict is not keto-friendly due to the English muffin, which is high in carbs. However, it can be modified for a low-carb diet by replacing the muffin with avocado slices or low-carb bread, as the eggs and Hollandaise sauce are keto-compliant.

Are there any health concerns with eating Eggs Benedict?

Eggs Benedict can be high in saturated fat and calories due to the Hollandaise sauce and Canadian bacon. A single serving can range from 400 to 700 calories. People with cholesterol concerns should take note of the sauce and eggs, which contribute dietary cholesterol.

What is the recommended serving size for Eggs Benedict?

A standard portion of Eggs Benedict typically includes one or two halves of an English muffin, two poached eggs, Hollandaise sauce, and Canadian bacon. For a balanced meal, pair it with a side of vegetables or a small salad.

How does Eggs Benedict compare to similar dishes like avocado toast or omelets?

Eggs Benedict is generally higher in calories and fat compared to avocado toast, which is often lighter and higher in fiber. Compared to omelets, Eggs Benedict provides fewer vegetable options but can be richer due to the Hollandaise sauce. Each dish has its benefits depending on your dietary needs.

Data Sources & Scientific References