Egg cup

Breakfast

Item Rating: 71/100

1 serving (50 grams) contains 70 calories, 6.0 grams of protein, 5.0 grams of fat, and 1.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		331.2
% Daily Value*
Total Fat		23.7 g	30%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		875.4 mg	291%
Sodium		307.6 mg	13%
Total Carbohydrates		4.7 g	1%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		28.4 g	56%
Vitamin D		189.3 mcg	946%
Calcium		118.3 mg	9%
Iron		4.3 mg	23%
Potassium		283.9 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: 213 cal (61.7%)

Protein: 113 cal (32.9%)

Carbs: 18 cal (5.4%)

About Egg cup

Egg cups are a versatile, high-protein breakfast or snack made by baking whisked eggs, often with vegetables, cheese, or meats, in muffin tins. Originating from the simplicity of repurposing leftovers, this dish is popular in Western cuisine and aligns well with busy lifestyles due to its meal-prep-friendly nature. Nutritionally, egg cups provide a robust source of protein, B vitamins (notably B2 and B12), and essential minerals like selenium and phosphorus. They are naturally low in carbohydrates, making them suitable for low-carb and high-protein diets. Depending on the ingredients added, egg cups can also supply dietary fiber, healthy fats, and additional vitamins like vitamin C from vegetables or calcium from cheese.

Health Benefits

• High-quality protein supports muscle repair and maintenance, with one large egg providing about 6 grams of complete protein.
• Rich in vitamin B12 (0.9 mcg per large egg), which is vital for red blood cell formation and maintaining nerve health.
• Contains selenium (15.4 mcg per large egg), an antioxidant that helps boost immune function and protect against oxidative stress.

Dietary Considerations

Allergens: Contains eggs, dairy (if cheese is added), meat (if included)

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

Not suitable for: Vegans, individuals with egg allergies, some vegetarian diets (if meat is included)

Selection and Storage

Store egg cups in an airtight container in the refrigerator for up to three days. Reheat in the microwave or oven before serving for best taste and texture.

Common Questions About Egg cup Nutrition

How much protein and calories does an egg cup contain?

One egg cup typically contains around 6-8 grams of protein and 70-100 calories, depending on the ingredients added. For example, if cheese or vegetables are included, the calorie content may increase slightly, while still being a high-protein, nutrient-dense snack.

Can I include egg cups in a keto or low-carb diet?

Yes, egg cups are an excellent option for a keto or low-carb diet because they are naturally low in carbohydrates (usually less than 2 grams per serving) and high in healthy fats and protein. Adding ingredients like cheese, spinach, or bacon makes them even more keto-friendly.

Are there any health benefits or concerns with eating egg cups?

Egg cups are a great source of high-quality protein, vitamins like B12 and D, and essential minerals such as selenium. However, those with cholesterol concerns should monitor their intake since eggs contain about 186 mg of cholesterol per large egg. Moderation is key if cholesterol levels are a medical concern.

What is the recommended serving size for egg cups?

A typical serving size is 2-3 egg cups, which provides a balanced amount of protein and calories for a snack or light meal. If included with other foods like vegetables or a salad, 1-2 egg cups can be sufficient as part of a larger meal.

How do egg cups compare to other quick breakfast options like muffins or oatmeal?

Egg cups are much lower in carbohydrates and higher in protein compared to muffins or oatmeal, making them a better choice for those seeking a high-protein, low-carb breakfast. Additionally, they are faster to prepare if pre-made and stored in the fridge, offering convenience and balanced nutrition.

Data Sources & Scientific References