1 serving (50 grams) contains 70 calories, 6.0 grams of protein, 5.0 grams of fat, and 0.6 grams of carbohydrates.
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Nutrition Information
Calories |
331.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 875.4 mg | 291% | |
| Sodium | 331.2 mg | 14% | |
| Total Carbohydrates | 2.8 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.5 g | ||
| protein | 28.4 g | 56% | |
| Vitamin D | 189.3 mcg | 946% | |
| Calcium | 118.3 mg | 9% | |
| Iron | 4.3 mg | 23% | |
| Potassium | 331.2 mg | 7% | |
* 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 Huevos
Huevos, the Spanish word for eggs, are widely used in various global cuisines as a versatile and nutritious food. They can be cooked in numerous ways—fried, scrambled, poached, boiled—or incorporated into complex recipes. With origins traced to early domestication of chickens in Southeast Asia and spread globally, eggs are staples in diets from Mexican dishes like huevos rancheros to French quiches. Nutritionally, eggs are a powerhouse with notable amounts of high-quality protein (12g per serving), healthy fats (10g), and essential nutrients like vitamin D (80 IU) and iron (1.8 mg). Low in carbohydrates but rich in calcium (50 mg), eggs are ideal for delivering sustained energy and supporting overall health.
Health Benefits
- Provides high-quality protein (12g), which supports muscle repair and growth.
- Rich in vitamin D (80 IU), promoting bone health and immune function.
- Source of iron (1.8 mg), contributing to oxygen transport and reducing fatigue.
Dietary Considerations
Selection and Storage
Store eggs in their original carton in the refrigerator at 40°F (4°C) and use within 3 weeks for optimal quality.
Common Questions About Huevos Nutrition
Are huevos high in protein?
Yes, huevos are an excellent source of protein, providing about 12 grams per serving (one large egg). This makes them a great option for muscle building and overall satiety, as protein helps keep you full longer.
Can I eat huevos on a keto diet?
Absolutely! Huevos are low in carbohydrates, containing only 1.2 grams per serving, and high in healthy fats with 10 grams. They are a staple in many keto recipes and help meet macros for a low-carb, high-fat diet.
What are the health benefits and concerns of eating huevos?
Huevos are rich in essential nutrients like vitamin B12, vitamin D, and choline, supporting brain function, energy metabolism, and bone health. However, they contain dietary cholesterol (about 186 mg per egg), which individuals with heart disease or high cholesterol may need to monitor with their healthcare provider.
How many huevos should I eat per day?
The recommended portion is typically 1-3 huevos per meal, depending on your nutritional goals. For a balanced diet, consider pairing them with vegetables, whole grains, or healthy fats to create a complete meal.
How do huevos compare to other protein sources like chicken or tofu?
Huevos provide a high-quality, complete protein similar to chicken and tofu, but they are lower in calories compared to chicken and richer in fats compared to tofu. Huevos also offer unique nutrients like choline and are more versatile for quick preparations like boiling, frying, or scrambling.
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.
- Dietary Protein and Health: Eggs as a Source of High-Quality ProteinAmerican Journal of Clinical NutritionDiscusses the role of eggs as a source of bioavailable protein and their health benefits.
- Eggs: Cholesterol updates and dietary implicationsHarvard T.H. Chan School of Public HealthExplains egg nutrition, cholesterol implications, and their role in a balanced diet.
- Dietary Guidelines for Americans, 2020-2025: Protein Foods SectionU.S. Department of Health and Human ServicesHighlights eggs as nutrient-dense protein foods and their role in dietary recommendations.
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.
