Onsen egg

Breakfast

Item Rating: 70/100

1 serving (50 grams) contains 70 calories, 6.0 grams of protein, 5.0 grams of fat, and 0.5 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

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		2.4 g	0%
	Dietary Fiber	0 g	0%
	Sugars	2.4 g
protein		28.4 g	56%
Vitamin D		189.3 mcg	946%
Calcium		118.3 mg	9%
Iron		4.3 mg	23%
Potassium		283.9 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: 213 cal (63.4%)

Protein: 113 cal (33.8%)

Carbs: 9 cal (2.9%)

About Onsen egg

The Onsen egg, originating from Japan, is a slowly cooked egg submerged in water heated to a specific temperature, typically around 70°C (158°F). This traditional cooking method results in a silky, custard-like egg white and a creamy, slightly thicker yolk. Onsen eggs are popular in Japanese cuisine, often served over rice, salads, noodle dishes, or as a topping for soups. Nutritionally, one large Onsen egg (approximately 50g) provides about 70 calories, 6g of protein, 5g of fat, and essential vitamins such as B12, riboflavin, and minerals like selenium and phosphorus. It is also rich in choline, which supports brain health and metabolism.

Health Benefits

• High-quality protein (6g per egg) supports muscle repair and maintenance.
• Rich in selenium (22% of the Daily Value per egg) which acts as an antioxidant and supports immune function.
• Provides choline (about 125mg per egg), which is essential for brain development and liver function.

Dietary Considerations

Allergens: Contains eggs

Suitable for: Low-carb diets, high-protein diets, gluten-free diets

Not suitable for: Vegan diets, egg allergy sufferers

Selection and Storage

Store eggs in the refrigerator and prepare Onsen eggs fresh for optimal texture and safety. Consume immediately after cooking to avoid bacterial contamination.

Common Questions About Onsen egg Nutrition

Is an Onsen Egg high in protein?

Yes, an Onsen Egg is high in protein. A single large egg typically contains around 6 grams of high-quality protein, making it an excellent source for muscle repair and growth. It also provides all essential amino acids your body needs.

Can I eat an Onsen Egg on a keto diet?

Yes, an Onsen Egg is a great choice for a keto diet. It is low in carbohydrates (less than 1 gram per egg) and high in healthy fats and protein, fitting perfectly within the macronutrient requirements of a ketogenic diet.

Are there any health benefits or concerns with eating an Onsen Egg?

Onsen Eggs retain many nutrients such as vitamins A, D, and B12, as well as minerals like selenium and choline, which support brain health and metabolism. However, as they contain cholesterol (approximately 186 mg per egg), individuals with specific dietary restrictions on cholesterol should consult a healthcare provider before consuming them regularly.

What is the recommended serving size for Onsen Eggs?

One to two Onsen Eggs are typically recommended per serving, as each egg contains about 70 calories. They pair well with rice, noodles, or salads and fit into balanced meals as a source of protein and healthy fats.

How does an Onsen Egg compare to other egg preparations in terms of nutrition and taste?

An Onsen Egg is similar in nutritional content to other egg preparations since boiling at a low temperature doesn’t degrade nutrients significantly. In terms of taste and texture, it offers a unique, creamy consistency with a soft yolk and tender whites, unlike the fully cooked texture of hard-boiled or fried eggs. This makes it a favorite for enhancing dishes like rice bowls or soups.

Data Sources & Scientific References