1 serving (100 grams) contains 143 calories, 12.6 grams of protein, 10.0 grams of fat, and 0.7 grams of carbohydrates.
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Nutrition Information
Calories |
340.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 885.7 mg | 295% | |
| Sodium | 295.2 mg | 12% | |
| Total Carbohydrates | 1.7 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.4 g | ||
| protein | 30 g | 60% | |
| Vitamin D | 95.2 mcg | 476% | |
| Calcium | 133.3 mg | 10% | |
| Iron | 4.3 mg | 23% | |
| Potassium | 328.6 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
Source of Calories
About Spiegeleier
Spiegeleier, or fried eggs, are a traditional dish originating from German cuisine. Known for their simplicity, they involve cooking eggs until the whites are set and the yolks remain runny or firm, depending on preference. They are a high-protein food that provides essential nutrients with minimal carbohydrates, making them a versatile choice for various diets. A single fried egg contains approximately 143 calories, 12.6 grams of high-quality protein, and beneficial fats. Eggs are also a source of vitamins such as vitamin D, essential for bone health, and minerals like iron, which supports oxygen transport in the blood. Spiegeleier is often served with sides like potatoes, vegetables, or bread, enhancing its role within a well-balanced meal. Due to its nutritional density and simplicity, it is a popular dish among many households and cuisines globally.
Health Benefits
- Rich in protein (12.6 g per serving), which supports muscle growth and repair.
- Source of vitamin D (40 IU per serving), vital for bone health and immune system functionality.
- Contains iron (1.8 mg per serving), essential for red blood cell production and oxygen transportation.
- High healthy fats (10 g per serving), providing energy and aiding in vitamin absorption.
- Low in carbohydrates (0.7 g per serving), making it suitable for low-carb diets like keto.
Dietary Considerations
Selection and Storage
Store whole eggs in the refrigerator at or below 40°F (4°C) and consume within 3-5 weeks of purchase. Cooked spiegeleier is best eaten fresh but can be refrigerated for up to 2 days.
Common Questions About Spiegeleier Nutrition
Is Spiegeleier high in protein?
Yes, Spiegeleier (fried eggs) is high in protein. A typical serving of two fried eggs contains approximately 12.6 grams of protein per egg, making it an excellent source of this macronutrient for muscle repair and growth.
Can I eat Spiegeleier on a keto diet?
Yes, Spiegeleier is keto-friendly due to its low carbohydrate content (only 0.7 grams per egg). It is also high in fat (10 grams per egg), which makes it a great addition to a ketogenic diet.
What are the health benefits and concerns of eating Spiegeleier?
Spiegeleier is rich in protein, healthy fats, and essential nutrients like choline and vitamin D, which are important for brain health and bone strength. However, frying with excessive oil or butter can significantly increase calorie and fat content, so moderation is key for those watching their calorie intake.
How many Spiegeleier should I eat in a serving?
A typical serving size for Spiegeleier is 1-2 eggs, which provides around 143-286 calories and 12.6-25.2 grams of protein. Adjust portion sizes based on your caloric needs and dietary goals, especially if pairing with other foods.
How does Spiegeleier compare with scrambled eggs?
Spiegeleier and scrambled eggs have similar nutritional profiles, as both are primarily just eggs. However, scrambled eggs often require more butter or milk during preparation, potentially adding extra calories and fat. Spiegeleier can be a leaner option depending on how it's fried.
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.
