Eggs with soy sauce

Breakfast

Item Rating: 54/100

1 serving (100 grams) contains 155 calories, 12.6 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		2857.1 mg	124%
Total Carbohydrates		2.6 g	0%
	Dietary Fiber	0 g	0%
	Sugars	1.4 g
protein		30 g	60%
Vitamin D		207.1 mcg	1035%
Calcium		119.0 mg	9%
Iron		4.3 mg	23%
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

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 240 cal (64.8%)

Protein: 120 cal (32.4%)

Carbs: 10 cal (2.8%)

About Eggs with soy sauce

Eggs with soy sauce is a simple yet flavorful dish widely enjoyed across various Asian cuisines, particularly Chinese and Taiwanese cooking. It combines boiled or steamed eggs with a seasoning of soy sauce, often accompanied by aromatics such as garlic or sesame oil. Eggs are nutrient-dense, providing high-quality protein, essential amino acids, and key micronutrients like vitamin B12, vitamin D, and choline. Soy sauce adds depth of flavor, along with trace minerals like sodium and magnesium. While the dish can be adjusted to suit specific taste preferences, its balanced nutritional content makes it a versatile and satisfying choice.

Health Benefits

• Eggs are rich in choline, which supports brain health and cognitive function.
• High-quality protein from eggs helps in muscle repair and growth.
• Soy sauce contains sodium, which helps maintain fluid balance, though it should be consumed in moderation.
• Vitamin B12 in eggs is essential for red blood cell formation and DNA synthesis.
• Eggs provide vitamin D, critical for bone health and immune system support.

Dietary Considerations

Allergens: Contains eggs, soy

Suitable for: High-protein diets, ketogenic diets

Not suitable for: Vegan diets, low-sodium diets, soy-free diets

Selection and Storage

Store eggs in a cool environment like a refrigerator, ideally in their carton to avoid absorbing odors. Soy sauce should be kept in a cool, dark place, and refrigerated after opening for optimal freshness.

Common Questions About Eggs with soy sauce Nutrition

Are eggs with soy sauce high in protein?

Yes, eggs with soy sauce are high in protein due to the egg component. A single large egg provides around 6 grams of high-quality protein. The soy sauce itself contains negligible protein but adds flavor to this nutrient-dense dish.

Can I eat eggs with soy sauce on a keto diet?

Yes, eggs with soy sauce are suitable for a keto diet. Eggs are naturally low in carbohydrates, and typical soy sauce contains less than 1 gram of carbs per tablespoon, making this dish keto-friendly when consumed in moderation.

Are there any health concerns with eating eggs with soy sauce?

One concern with eggs with soy sauce is the sodium content. Soy sauce can be high in sodium, with one tablespoon containing roughly 900-1000 mg, which is significant compared to the daily recommendation of less than 2300 mg. Opting for low-sodium soy sauce can mitigate this issue.

How many eggs with soy sauce should I eat in one serving?

A typical serving is 2-3 eggs with about 1-2 teaspoons of soy sauce, which balances nutrition and flavor. This portion provides approximately 12-18 grams of protein and about 140-210 calories, depending on the preparation method and exact quantities.

How does eggs with soy sauce compare to scrambled eggs or boiled eggs?

Eggs with soy sauce primarily differ in flavor and sodium content. Scrambled or boiled eggs are more neutral in taste and lower in sodium unless additional seasoning is used. Soy sauce adds a savory, umami flavor but can significantly increase the dish's sodium levels. Opt for low-sodium soy sauce if you're watching your sodium intake.

Data Sources & Scientific References