1 serving (130 grams) contains 170 calories, 12.0 grams of protein, 11.0 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
309.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.0 g | 25% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 363.6 mg | 121% | |
| Sodium | 909.1 mg | 39% | |
| Total Carbohydrates | 12.7 g | 4% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.8 g | ||
| protein | 21.8 g | 43% | |
| Vitamin D | 72.7 mcg | 363% | |
| Calcium | 181.8 mg | 13% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 272.7 mg | 5% | |
* 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
Source of Calories
About Egg bite
Egg bites are small, savory, baked breakfast items made primarily from eggs, dairy (often cheese), and various mix-ins such as meats, vegetables, or herbs. Originating from Western cuisines, particularly American breakfast traditions, they are consumed for their convenience and nutritional value. Eggs, the key ingredient, are rich in high-quality protein, offering all nine essential amino acids. A typical egg bite also provides vitamins like B12 and D, as well as minerals such as selenium and choline, which support energy, brain health, and immune function. Calorie content depends on the added ingredients, but overall, egg bites are low-carb and nutrient-dense, making them popular for on-the-go meals and balanced diets.
Health Benefits
- Egg bites are high in protein, providing approximately 6-8 grams per serving, supporting muscle repair and maintenance.
- Rich in choline (125-150 mg per serving), egg bites help support brain and nervous system health.
- Contain vitamin B12 (0.6-1 mcg), essential for energy production and red blood cell formation.
Dietary Considerations
Selection and Storage
Egg bites should be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat in a microwave for 30-60 seconds or enjoy cold.
Common Questions About Egg bite Nutrition
Are egg bites high in protein?
Yes, egg bites are high in protein, with an average serving of two egg bites providing around 12-15 grams of protein. They are typically made with eggs and cheese, which are excellent protein sources, making them a great choice for a high-protein snack or meal.
Can I eat egg bites on a keto diet?
Yes, egg bites are compatible with a keto diet because they are low in carbohydrates and high in fat and protein. On average, egg bites contain around 2-4 grams of carbs per serving, making them suitable for most keto macronutrient goals.
What are the health benefits of egg bites, and are there any concerns?
Egg bites offer several health benefits, including being a good source of protein, healthy fats, and essential nutrients such as vitamin B12 and choline. However, some pre-packaged egg bites can be high in sodium and saturated fats, so it's important to check labels and choose options made with wholesome ingredients.
How many egg bites should I eat per serving?
A typical serving size is two egg bites, which usually provides around 200-300 calories, depending on the ingredients used. This portion is generally sufficient for a light breakfast or snack. Adjust your portion based on your daily caloric needs and hunger levels.
How do egg bites compare to other breakfast options like scrambled eggs or omelets?
Egg bites are more convenient and portable compared to scrambled eggs or omelets. They are often portion-controlled and can include additional ingredients like cheese and vegetables. However, making scrambled eggs or omelets at home may allow for more customization and control over the ingredients, especially regarding sodium and fat content.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
