1 serving (150 grams) contains 250 calories, 8.0 grams of protein, 15.0 grams of fat, and 20.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
394.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 157.7 mg | 52% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 31.5 g | 11% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 3.2 g | ||
| protein | 12.6 g | 25% | |
| Vitamin D | 63.1 mcg | 315% | |
| Calcium | 78.9 mg | 6% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 157.7 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
Source of Calories
About Egg puff
The egg puff is a popular savory pastry commonly found in South Indian and Sri Lankan cuisines. It consists of a flaky puff pastry filled with hard-boiled eggs, spices, and occasionally a layer of sautéed onions or a tangy tomato mixture. Egg puffs are often enjoyed as a snack and are widely sold in bakeries. Nutritionally, egg puffs primarily provide protein from the eggs and carbohydrates from the pastry, along with essential vitamins such as Vitamin A, B-complex vitamins, and minerals like selenium and phosphorus. However, the puff pastry contributes significant calories and saturated fats, as it is made with refined flour and butter or margarine. Moderation is key when consuming egg puffs as part of a balanced diet due to the high fat content of the pastry component.
Health Benefits
- Eggs are a rich source of protein, essential for muscle repair and growth.
- Eggs contain Vitamin B12, which supports red blood cell formation and neurological function.
- Egg yolks are a source of choline, an important nutrient for brain health and liver function.
Dietary Considerations
Selection and Storage
Store egg puffs in an airtight container at room temperature for up to 1 day. For longer freshness, refrigerate for up to 3 days and reheat in the oven to retain crispness.
Common Questions About Egg puff Nutrition
Are egg puffs high in protein?
Egg puffs contain a moderate amount of protein mainly from the egg filling, averaging around 6-8 grams of protein per serving depending on the preparation. However, the pastry shell is typically carbohydrate-heavy and does not contribute to the protein content significantly.
Can I eat egg puffs on a keto diet?
Egg puffs are generally not keto-friendly due to the high carbohydrate content in the pastry shell, which can contribute 15-25 grams of carbs per serving. For a keto variation, you could opt for a low-carb dough alternative and minimize additional carb-heavy fillers.
Are egg puffs healthy to eat?
Egg puffs provide some nutritional benefits from the eggs, such as protein, vitamins B12 and D, and choline, which are good for brain health. However, the pastry is often made with refined flour and butter, making it high in saturated fats and calories, which could be concerning for heart health if consumed excessively.
How many egg puffs should I eat in one serving?
As egg puffs are energy-dense, one serving typically consists of 1 egg puff, which averages 200-250 calories depending on the recipe. Pairing it with vegetables or a light salad can help balance your meal without overloading on calories or carbs.
How do egg puffs compare to other savory pastries like samosas?
Egg puffs are similar to samosas in terms of calorie density but differ in nutritional composition. While egg puffs provide slightly more protein due to the egg filling, samosas typically have a vegetable or meat filling and may contain more fiber if the dough includes whole wheat flour. Both are high in carbs due to their pastry shells.
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.
