1 serving (250 grams) contains 250 calories, 10.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
235.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 188.7 mg | 62% | |
| Sodium | 283.0 mg | 12% | |
| Total Carbohydrates | 28.3 g | 10% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 1.9 g | ||
| protein | 9.4 g | 18% | |
| Vitamin D | 37.7 mcg | 188% | |
| Calcium | 37.7 mg | 2% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 566.0 mg | 12% | |
* 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 Spiegelei mit kartoffeln
Spiegelei mit Kartoffeln, translating to 'fried egg with potatoes,' is a traditional dish popular in German and Austrian cuisines. This simple meal combines sunny-side-up eggs with boiled or pan-fried potatoes, seasoned lightly with salt and optional herbs. Potatoes provide a source of complex carbohydrates, fiber, and essential vitamins such as vitamin B6 and C, while eggs are rich in high-quality protein, vitamin D, and choline. The dish is well-balanced and versatile, making it appealing for hearty breakfasts or no-fuss dinners. Its nutritional profile makes it both filling and a source of sustained energy. Spiegelei mit Kartoffeln is cherished for its straightforward preparation using widely available ingredients, contributing to its role as a comfort food in German-speaking regions.
Health Benefits
- Eggs are rich in choline, which supports brain health and liver function.
- Potatoes contain vitamin C, contributing to a strong immune system and skin health.
- Eggs provide vitamin D, beneficial for bone health and calcium absorption.
Dietary Considerations
Selection and Storage
Store potatoes in a cool, dark place to prevent sprouting. Eggs should remain refrigerated and used by their expiration date for maximum freshness.
Common Questions About Spiegelei mit kartoffeln Nutrition
How many calories and nutrients are in Spiegelei mit Kartoffeln?
A typical serving of Spiegelei mit Kartoffeln (fried egg with potatoes) contains roughly 250-350 calories, depending on preparation methods and portion sizes. It provides around 10-14g of protein from the egg, moderate carbs from the potatoes (approximately 30-40g), and small amounts of vitamin B12, iron, and potassium.
Is Spiegelei mit Kartoffeln compatible with a low-carb or keto diet?
Spiegelei mit Kartoffeln is generally not suitable for a strict keto diet because potatoes are high in carbohydrates (around 30-40g per serving). However, you could replace potatoes with a low-carb alternative, such as cauliflower or zucchini, to make it keto-friendly.
Are there any health concerns with eating Spiegelei mit Kartoffeln regularly?
Spiegelei mit Kartoffeln can be part of a balanced diet, but frequent consumption of fried eggs and potatoes may contribute to higher saturated fat intake, especially if cooked with excessive oil or butter. Choose healthier cooking fats, add greens or vegetables to balance, and monitor portion sizes to avoid overloading on calories.
What is a recommended portion size for Spiegelei mit Kartoffeln?
A recommended portion size is one medium fried egg and roughly 150-200g of cooked potatoes. Pairing it with a side of vegetables or salad can enhance nutritional balance and provide more fiber and vitamins.
How does Spiegelei mit Kartoffeln compare to scrambled eggs with toast?
Spiegelei mit Kartoffeln offers more complex carbohydrates and potassium due to the potatoes, while scrambled eggs with toast typically provide fewer carbs but may lack the additional micronutrients found in potatoes. Both dishes can be tailored for nutritional goals by adjusting ingredients, such as using whole-grain bread or sweet potatoes.
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.
