Egg puffs

Bakery

Item Rating: 54/100

1 serving (100 grams) contains 300 calories, 8.0 grams of protein, 18.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		714.3
% Daily Value*
Total Fat		42.9 g	55%
	Saturated Fat	19.0 g	95%
	Polyunsaturated Fat	0 g
Cholesterol		238.1 mg	79%
Sodium		952.4 mg	41%
Total Carbohydrates		59.5 g	21%
	Dietary Fiber	2.4 g	8%
	Sugars	4.8 g
protein		19.0 g	38%
Vitamin D		47.6 mcg	238%
Calcium		119.0 mg	9%
Iron		3.6 mg	20%
Potassium		238.1 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

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 386 cal (55.1%)

Protein: 76 cal (10.9%)

Carbs: 238 cal (34.0%)

About Egg puffs

Egg puffs are a savory pastry that originated as a popular street food in South Asia and have since become a favorite snack worldwide. This dish typically consists of a puff pastry stuffed with spiced eggs, combining the richness of the flaky dough and the protein-packed filling. They are calorie-dense due to the presence of butter in the pastry and eggs as the core filling. A typical egg puff provides carbohydrates from the dough, protein from eggs, and fats from both components, making it an energy-rich snack. Vitamins like B12 and D, as well as minerals like selenium and phosphorus, are present in eggs.

Health Benefits

• Eggs are an excellent source of high-quality protein, which supports muscle growth and repair.
• Rich in vitamin D, eggs in puffs contribute to bone health by aiding calcium absorption.
• Egg yolks contain choline, essential for brain development and nerve function.

Dietary Considerations

Allergens: Contains eggs, wheat, butter

Suitable for: High-protein diets, non-vegetarian diets

Not suitable for: Vegan diets, gluten-free diets, egg-free diets

Selection and Storage

Store egg puffs in an airtight container for up to 2 days in the refrigerator. Reheat in an oven for a crisp texture before consumption.

Common Questions About Egg puffs Nutrition

Are egg puffs high in protein?

Egg puffs typically contain eggs, which are a rich source of protein. A single egg provides around 6-7 grams of high-quality protein; however, the overall protein content depends on the recipe and the use of pastry, which contributes minimal protein. Egg puffs are moderately high in protein compared to pure egg-based dishes.

Can I eat egg puffs on a keto diet?

Egg puffs may not be suitable for a strict keto diet as the pastry dough used to make them is typically high in carbohydrates. On average, a serving of egg puffs may contain 20-30g of carbs depending on the recipe. For keto compatibility, you might want to replace the puff pastry with almond flour-based dough.

Are egg puffs healthy to eat regularly?

Egg puffs can be enjoyed occasionally as a snack, but consuming them regularly may not be ideal due to their high calorie and saturated fat content from butter or margarine in the puff pastry. They do provide nutrients like protein from the eggs, but it’s best to complement them with nutrient-dense foods and eat them in moderation, especially if you're watching your calorie intake.

How many egg puffs should I eat in one serving?

One or two egg puffs can be considered a reasonable serving size, providing approximately 250-400 calories depending on their size and recipe. This amount is sufficient to enjoy as a snack without exceeding daily calorie needs, especially if eaten alongside a balanced meal.

How do egg puffs compare to boiled eggs in terms of health?

Egg puffs are less healthy than boiled eggs due to the addition of puff pastry, which is high in calories, carbs, and saturated fat. Boiled eggs are a more nutrient-dense and calorie-efficient option, providing only about 70 calories and 6 grams of protein per egg without added fats or carbs.

Data Sources & Scientific References