Egg cups

Breakfast

Item Rating: 70/100

1 serving (100 grams) contains 155 calories, 13.0 grams of protein, 11.2 grams of fat, and 1.1 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		369.0
% Daily Value*
Total Fat		26.7 g	34%
	Saturated Fat	7.9 g	39%
	Polyunsaturated Fat	0 g
Cholesterol		888.1 mg	296%
Sodium		295.2 mg	12%
Total Carbohydrates		2.6 g	0%
	Dietary Fiber	0 g	0%
	Sugars	2.6 g
protein		31.0 g	62%
Vitamin D		207.1 mcg	1035%
Calcium		119.0 mg	9%
Iron		2.9 mg	16%
Potassium		300 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: 240 cal (64.1%)

Protein: 124 cal (33.1%)

Carbs: 10 cal (2.8%)

About Egg cups

Egg cups are a versatile, protein-rich dish made by baking eggs and other ingredients such as vegetables, meats, and cheeses in muffin tins. Originating from Western-style cuisines, egg cups are a convenient and portable way to enjoy a hearty breakfast or snack. They are low in carbohydrates and high in protein, making them a balanced choice for various dietary needs. A single serving (1 medium egg) provides roughly 6 grams of protein, 5 grams of fat, and is a good source of essential vitamins such as B2 (riboflavin), B12, and vitamin D. Egg cups can be customized to include nutrient-packed vegetables, increasing their fiber and vitamin content. When prepared mindfully, they can fit into many healthy eating patterns including low-carb, high-protein, and nutrient-dense diets.

Health Benefits

• Egg cups are an excellent source of protein, with approximately 6 grams of high-quality protein per egg, supporting muscle growth and repair.
• They provide vitamin B12 and choline, which are vital for brain health and cognitive function.
• Eggs are one of the few natural food sources of vitamin D, important for bone health and immune support.
• Adding vegetables to egg cups enhances fiber intake, aiding digestion and maintaining gut health.
• Rich in antioxidants like lutein and zeaxanthin from eggs, they support eye health and may reduce the risk of cataracts.

Dietary Considerations

Allergens: Contains eggs, dairy (if cheese is included), gluten (if wheat-based fillers are added), meats (if included)

Suitable for: Low-carb diets, high-protein diets, gluten-free diets (if prepared without added gluten)

Not suitable for: Vegan diets, egg-free diets

Selection and Storage

Store cooked egg cups in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or oven for a quick meal or snack.

Common Questions About Egg cups Nutrition

Are egg cups high in protein?

Yes, egg cups are an excellent source of protein. On average, one egg cup contains around 6-8 grams of protein, depending on the ingredients used. Eggs are naturally high in protein and provide all nine essential amino acids, making them a great option for muscle repair and overall health.

Can I eat egg cups on a keto or low-carb diet?

Yes, egg cups are ideal for a keto or low-carb diet as they are naturally low in carbohydrates. A standard egg cup typically contains 1-3 grams of carbs, depending on added ingredients like vegetables, cheese, or meats. Just avoid including high-carb fillers like bread or potatoes if you're sticking to a strict keto diet.

What are the health benefits or concerns of eating egg cups?

Egg cups provide various health benefits as they are rich in protein, vitamins such as B12, D, and choline, and healthy fats. However, if consumed in excess, the cholesterol in eggs could be a concern for individuals with cardiovascular issues. It’s important to monitor portion sizes and balance them with other healthy foods.

How many egg cups should I eat for a healthy portion?

A recommended portion is 2-3 egg cups, depending on their size and your nutritional needs. This typically provides 12-18 grams of protein and 150-300 calories, making it a satisfying meal or snack. Pairing egg cups with vegetables or a side salad can create a well-rounded meal.

How do egg cups compare to scrambled eggs or omelets?

Egg cups are similar in nutrition to scrambled eggs or omelets but offer added convenience as they can be prepared in advance and easily reheated. Unlike omelets, egg cups are portion-controlled and less likely to include added cooking fats, which can make them slightly lower in calories.

Data Sources & Scientific References