1 serving (150 grams) contains 200 calories, 12.0 grams of protein, 14.0 grams of fat, and 5.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.1 g | 28% | |
| Saturated Fat | 6.3 g | 31% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 331.2 mg | 110% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 7.9 g | 2% | |
| Dietary Fiber | 3.2 g | 11% | |
| Sugars | 3.2 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 126.2 mcg | 631% | |
| Calcium | 94.6 mg | 7% | |
| Iron | 3.2 mg | 17% | |
| Potassium | 394.3 mg | 8% | |
* 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 Eggs with vegetables
Eggs with vegetables is a nutrient-dense meal commonly found in global cuisines such as Mediterranean, Asian, and Western diets. It typically consists of eggs, which are a high-quality protein source, combined with various vegetables like spinach, tomatoes, bell peppers, or zucchini. This dish provides a balanced nutritional profile, including essential vitamins like A, D, E, and B-complex, minerals such as iron, magnesium, and potassium, and antioxidants from vegetables. Low in caloric density yet rich in nutrients, it is a popular option for breakfast or brunch, offering a mix of macronutrients (proteins, fats, carbohydrates) and fiber to support energy needs and digestive health.
Health Benefits
- Provides high-quality protein from eggs, which are rich in all nine essential amino acids needed for muscle repair and enzyme function.
- Rich in antioxidants like lutein and zeaxanthin from vegetables, which support eye health and protect against macular degeneration.
- Contains choline from eggs, which is critical for brain health and neurotransmitter function.
- Provides dietary fiber from vegetables, aiding in gut health and promoting regular digestion.
- Source of vitamin D from eggs, which supports bone health and immune function.
Dietary Considerations
Selection and Storage
Store raw whole eggs in the refrigerator at or below 40°F and consume cooked dishes with vegetables within 3-4 days when refrigerated safely in an airtight container.
Common Questions About Eggs with vegetables Nutrition
What is the nutritional content of eggs with vegetables?
Eggs with vegetables are nutritionally rich. One large egg contains about 6 grams of protein and 70 calories, while adding vegetables like spinach or bell peppers boosts fiber, vitamin A, C, and K content without significantly increasing calories. Depending on the size and type of vegetables added, a serving of eggs with vegetables typically has around 100-200 calories per serving.
Can I eat eggs with vegetables on a keto diet?
Yes, eggs with low-carb vegetables like spinach, mushrooms, and zucchini are excellent for a keto diet. They're high in protein and healthy fats from eggs, with minimal carbohydrates, making them a perfect keto-friendly meal.
What are the health benefits of eating eggs with vegetables?
Eggs with vegetables combine high-quality protein from eggs with essential nutrients from vegetables, promoting muscle repair and overall health. They’re an excellent source of antioxidants, vitamins, and minerals that support eye health, immunity, and digestion. However, individuals with high cholesterol may wish to limit egg yolk intake to 1-2 per day.
What is the recommended serving size for eggs with vegetables?
A standard serving of eggs with vegetables is typically made from 2 large eggs and about 1 cup of chopped vegetables. This provides a balanced meal with approximately 150-250 calories, depending on cooking oils used and vegetable choices.
How do eggs with vegetables compare to other breakfast options?
Eggs with vegetables are a lower-carb, nutrient-dense alternative to options like cereal or toast. They’re higher in protein, healthy fats, and vitamins, offering longer satiety. Compared to oatmeal, they have fewer carbs but less fiber unless paired with fiber-rich vegetables like broccoli or kale.
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.
