1 serving (150 grams) contains 150 calories, 12.0 grams of protein, 10.0 grams of fat, and 2.0 grams of carbohydrates.
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Nutrition Information
Calories |
236.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.8 g | 20% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 473.2 mg | 157% | |
| Sodium | 315.5 mg | 13% | |
| Total Carbohydrates | 3.2 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.6 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 126.2 mcg | 631% | |
| Calcium | 78.9 mg | 6% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 189.3 mg | 4% | |
* 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 Steamed eggs
Steamed eggs are a popular egg-based dish often found in various Asian cuisines, such as Chinese, Korean, and Japanese. Prepared by whisking eggs with water or broth and then gently steaming the mixture, the texture is silky and custard-like. This dish is low in calories while being rich in protein, vitamins, and minerals. A single large egg (approximately 50g) contains around 6 grams of protein, 72 calories, and essential nutrients like vitamin D, vitamin B12, selenium, and choline, contributing to its high nutritional value. The addition of water or broth during preparation lowers the overall fat content, making it a lighter alternative to fried egg dishes.
Health Benefits
- Rich in protein (6g per large egg) which supports muscle repair and growth.
- High in choline, essential for brain health and nervous system function.
- Contains selenium, a potent antioxidant that supports immune health and metabolism.
- Provides vitamin D, which contributes to stronger bones by aiding calcium absorption.
- Good source of vitamin B12, which is crucial for red blood cell production and energy metabolism.
Dietary Considerations
Selection and Storage
Steamed eggs should be consumed immediately after cooking for optimal taste and texture. If refrigerated, store in an airtight container and consume within 2-3 days.
Common Questions About Steamed eggs Nutrition
Are steamed eggs high in protein?
Yes, steamed eggs are a good source of protein, providing about 6 grams of protein per large egg. This makes them an excellent choice for muscle repair and maintenance, as well as keeping you full longer.
Can I eat steamed eggs on a keto diet?
Yes, steamed eggs are keto-friendly since they are low in carbohydrates, with less than 1 gram of carbs per egg. Their high fat and protein content also align well with the requirements of a ketogenic diet.
What are the health benefits of eating steamed eggs?
Steamed eggs provide essential nutrients such as vitamins B12, D, and choline, which support brain health, energy production, and bone strength. However, people with cholesterol concerns should monitor their intake, as one egg contains around 185 mg of cholesterol.
How many steamed eggs should I eat per serving?
A standard serving size is typically 2 large steamed eggs, which provides roughly 140 calories, 12 grams of protein, and 10 grams of fat. This amount fits well within a balanced meal for most individuals.
How do steamed eggs compare to scrambled eggs?
Steamed eggs tend to retain more moisture and have a smoother texture compared to scrambled eggs, which are drier. Nutritionally, both are similar, though steamed eggs may have slightly fewer calories due to requiring less added fat during preparation.
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.
