Marinated egg

Appetizer

Item Rating: 66/100

1 serving (60 grams) contains 90 calories, 7.0 grams of protein, 6.0 grams of fat, and 1.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		360
% Daily Value*
Total Fat		24 g	30%
	Saturated Fat	8.0 g	40%
	Polyunsaturated Fat	0 g
Cholesterol		760.0 mg	253%
Sodium		800.0 mg	34%
Total Carbohydrates		4.0 g	1%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		28.0 g	56%
Vitamin D		160.0 mcg	800%
Calcium		120 mg	9%
Iron		4.0 mg	22%
Potassium		240 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 protein

🍞 Low carbs

Source of Calories

Fat: 216 cal (62.8%)

Protein: 112 cal (32.6%)

Carbs: 16 cal (4.7%)

About Marinated egg

Marinated eggs, often associated with East Asian cuisines such as Japanese and Chinese, are hard- or soft-boiled eggs soaked in a flavorful marinade made from soy sauce, mirin, and other seasonings. They are commonly served in dishes like ramen or enjoyed as a snack. Nutritionally, marinated eggs provide high-quality protein, essential amino acids, and nutrients such as phosphorus, selenium, and several B vitamins (notably B2 and B12). However, due to the soy-based marinade, they may contain higher sodium levels compared to plain boiled eggs.

Health Benefits

• Rich in high-quality protein (6 grams per large egg), which supports muscle repair and growth.
• Excellent source of Vitamin B12 (approximately 0.6 mcg per egg), essential for red blood cell formation and nervous system health.
• Good source of selenium (15.4 mcg per egg, 28% of the DV), which has antioxidant properties and supports immune function.

Dietary Considerations

Allergens: Contains egg, soy, gluten (if soy sauce contains wheat)

Suitable for: High-protein diets, low-carb diets

Not suitable for: Vegan diets, low-sodium diets (due to soy sauce's salt content)

Selection and Storage

Store marinated eggs in an airtight container in the refrigerator for up to three days. Ensure they remain fully submerged in the marinade for optimal flavor and freshness.

Common Questions About Marinated egg Nutrition

Is a marinated egg high in protein?

Yes, a marinated egg is high in protein. On average, one large marinated egg contains about 6-7 grams of protein, which supports muscle repair and overall body functions. The marination process does not significantly alter the protein content compared to a regular boiled egg.

Can I eat a marinated egg on a keto diet?

Yes, marinated eggs are keto-friendly. Since eggs are naturally low in carbohydrates (less than 1 gram of carbs per egg), and most marinades are low-carb, marinated eggs fit well within the macronutrient goals of a keto diet. However, ensure the marinade does not contain sugar or other high-carb ingredients.

Are marinated eggs healthy?

Marinated eggs can be a healthy option as they are rich in protein, vitamins like B12 and D, and contain healthy fats. However, if the marinade is high in sodium, it may contribute to excessive sodium intake, which could increase blood pressure. Moderation is key, especially for individuals with sodium sensitivity.

What is a recommended serving size for marinated eggs?

A typical serving size is 1-2 marinated eggs, depending on your nutritional needs. This portion provides about 70-150 calories, 6-14 grams of protein, and essential nutrients like choline. Pair them with fresh vegetables or a salad for a balanced meal.

How do marinated eggs compare to regular boiled eggs?

Marinated eggs have a flavor boost due to the marinade, which often includes ingredients like soy sauce, vinegar, or spices. Nutritionally, they are almost identical to boiled eggs but may have higher sodium content depending on the marinade. They're a great option for extra flavor without using additional oils or fats.

Data Sources & Scientific References