Egg bites

Breakfast

Item Rating: 56/100

1 serving (130 grams) contains 300 calories, 17.0 grams of protein, 20.0 grams of fat, and 7.0 grams of carbohydrates.

Nutrition Information

1 cup (236.4g)

Calories		545.5
% Daily Value*
Total Fat		36.4 g	46%
	Saturated Fat	14.5 g	72%
	Polyunsaturated Fat	0 g
Cholesterol		363.6 mg	121%
Sodium		1090.9 mg	47%
Total Carbohydrates		12.7 g	4%
	Dietary Fiber	0 g	0%
	Sugars	1.8 g
protein		30.9 g	61%
Vitamin D		145.5 mcg	727%
Calcium		272.7 mg	20%
Iron		2.7 mg	15%
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

🥓 Keto friendly

🍯 Low sugar

🧈 High saturated fat

🍞 Low carbs

Source of Calories

Fat: 327 cal (65.3%)

Protein: 123 cal (24.6%)

Carbs: 50 cal (10.1%)

About Egg bites

Egg bites are small, protein-packed breakfast items often found in American cuisine but inspired by traditional European frittatas and Asian steamed egg dishes. They typically consist of whisked eggs combined with ingredients like cheese, vegetables, meats, or spices, then baked or steamed into bite-sized portions. Egg bites are nutrient-dense, with one serving (approximately 2 bites) providing around 10-15 grams of protein, 100-200 calories, and essential vitamins such as B12, A, and D. They are also rich in minerals like selenium, phosphorus, and iron, depending on the added ingredients, and they are naturally low in carbohydrates with moderate fat content from the eggs or cheeses used in preparation.

Health Benefits

• Egg bites are high in protein, which helps support muscle repair and growth, with approximately 6 grams of protein per egg.
• Rich in Vitamin B12, which aids in red blood cell production and neurological health.
• Contain choline, a nutrient essential for brain development and liver function.
• Provide Vitamin D, which supports bone health and immune system functionality.
• Include antioxidants like lutein and zeaxanthin (from egg yolks), which are beneficial for eye health.

Dietary Considerations

Allergens: Contains eggs, dairy (if cheese is used), meats (if included), soy (in processed versions)

Suitable for: Low-carb diets, ketogenic diets, high-protein diets

Not suitable for: Vegan diets, egg-free diets, dairy-free diets (if cheese is included)

Selection and Storage

Store egg bites in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or oven before consuming for best texture and flavor.

Common Questions About Egg bites Nutrition

Are egg bites high in protein?

Yes, egg bites are typically high in protein. A standard serving of two egg bites contains about 10-15 grams of protein, depending on the recipe and added ingredients like cheese or meat. This makes them a great option for muscle repair and maintaining fullness between meals.

Can I eat egg bites on a keto diet?

Egg bites are generally compatible with a keto diet, as they are low in carbohydrates and high in protein and healthy fats, especially if made with cheese and meats like bacon or sausage. Always check the specific recipe or label to confirm the carb content, which usually ranges from 2 to 5 grams per serving.

Are egg bites healthy to eat regularly?

Egg bites can be a healthy choice when consumed in moderation, as they provide essential nutrients like protein, vitamins B12 and D, and healthy fats. However, some varieties may be high in sodium or saturated fats if prepared with processed ingredients, so it's best to select recipes with whole, fresh components.

What is the recommended serving size for egg bites?

The recommended serving size for egg bites typically ranges from one to two bites, depending on their size and ingredients. For a light snack, one bite may suffice, while two bites are ideal for a more substantial meal.

How do egg bites compare to hard-boiled eggs nutritionally?

Egg bites generally contain more calories and fat than hard-boiled eggs due to added ingredients like cheese, milk, or meats. For example, two egg bites may have around 150-200 calories, while two hard-boiled eggs have about 140 calories. However, egg bites offer additional flavor and variety, making them a convenient prepared option.

Data Sources & Scientific References

1. Eggs: impact on nutrient intake and diet quality

   American Journal of Clinical Nutrition

   This study examines how egg consumption affects nutrient intake and contributes to diet quality, relevant for egg-based foods like egg bites.

   View source →
2. 2020-2025 Dietary Guidelines for Americans - Nutrient-Dense Foods

   U.S. Department of Health and Human Services (HHS) and U.S. Department of Agriculture (USDA)

   Provides context on eggs as nutrient-dense foods recommended in dietary guidelines, applicable to egg bites consumption.

   View source →