1 serving (60 grams) contains 90 calories, 6.3 grams of protein, 7.0 grams of fat, and 0.4 grams of carbohydrates.
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Nutrition Information
Calories |
360 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.0 g | 35% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 740.0 mg | 246% | |
| Sodium | 280.0 mg | 12% | |
| Total Carbohydrates | 1.6 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.8 g | ||
| protein | 25.2 g | 50% | |
| Vitamin D | 160.0 mcg | 800% | |
| Calcium | 100.0 mg | 7% | |
| Iron | 3.6 mg | 20% | |
| 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
Source of Calories
About Spiegelei
Spiegelei, meaning 'mirror egg' in German, refers to a fried egg traditionally cooked sunny-side up, with its glossy yolk resembling a mirror. It is a staple in German and European cuisines and widely enjoyed as a quick, protein-rich meal or breakfast item. Nutritionally, a single Spiegelei (from one large egg) provides approximately 150 calories, 10.5 grams of high-quality protein, 11.7 grams of fat, negligible carbohydrates, and no fiber. It is a good source of vitamin D (67% of the daily recommended intake) as well as iron (8% of the daily recommended intake) and calcium. Its nutrient profile makes it a compact source of essential vitamins and minerals.
Health Benefits
- Supports bone health due to its high vitamin D content (66.7 IU per egg), which helps calcium absorption.
- Boosts muscle repair and growth with 10.5 grams of complete protein containing all essential amino acids.
- Promotes oxygen transport in the body with 1.5 mg of iron, a key mineral for preventing anemia.
- Contains essential choline, important for brain development and functioning.
- Provides a steady source of energy with healthy fats, which help in satiety and nutrient absorption.
Dietary Considerations
Selection and Storage
Store raw eggs in the refrigerator at 40°F (4°C) or below and consume fried eggs immediately after preparation for best quality and safety.
Common Questions About Spiegelei Nutrition
Is Spiegelei high in protein?
Yes, Spiegelei (fried egg) is a good source of protein, providing approximately 10.5 grams per serving. This makes it a beneficial option for muscle repair and growth, especially as it also contains essential amino acids.
Can I eat Spiegelei on a keto diet?
Absolutely! Spiegelei is an excellent choice for a keto diet because it is low in carbs, with only 0.67 grams per serving, and high in healthy fats, offering 11.67 grams. It fits perfectly within ketogenic macronutrient goals.
What are the health benefits of eating Spiegelei?
Spiegelei is rich in protein, healthy fats, and essential vitamins like Vitamin B12 and choline, which are important for brain function and energy production. However, it is relatively high in sodium (116.67 mg per serving), so individuals managing their salt intake should monitor portion sizes.
What is a recommended serving size for Spiegelei?
A typical serving size for Spiegelei is one medium fried egg, containing approximately 150 calories. Depending on your dietary needs, pairing it with vegetables or whole-grain toast can create a balanced meal.
How does Spiegelei compare to scrambled eggs nutritionally?
Nutritionally, Spiegelei and scrambled eggs are quite similar since they share the same base ingredients. However, scrambled eggs often require additional butter or milk, which can slightly increase calorie and fat content compared to a plain fried egg.
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.
