Telor

Breakfast

Item Rating: 79/100

1 serving (50 grams) contains 68 calories, 5.5 grams of protein, 4.8 grams of fat, and 0.6 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		321.8
% Daily Value*
Total Fat		22.7 g	29%
	Saturated Fat	7.6 g	38%
	Polyunsaturated Fat	0 g
Cholesterol		880.1 mg	293%
Sodium		293.4 mg	12%
Total Carbohydrates		2.8 g	1%
	Dietary Fiber	0 g	0%
	Sugars	0.9 g
protein		26.0 g	52%
Vitamin D		194.0 mcg	970%
Calcium		118.3 mg	9%
Iron		4.3 mg	23%
Potassium		298.1 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

🍞 Low carbs

Source of Calories

Fat: 204 cal (63.9%)

Protein: 104 cal (32.6%)

Carbs: 11 cal (3.5%)

About Telor

Telor, the Indonesian word for 'egg,' is a staple food used in numerous cuisines worldwide. Eggs are notably versatile and integral to many dishes, including Indonesian favorites like Telor Balado (spicy eggs) or Telur Dadar (Indonesian-style omelet). With 136 calories per serving (large egg), they are nutrient-dense, offering high-quality protein (11g) and healthy fats (9.6g). Eggs also provide vital nutrients like calcium (50mg), iron (1.8mg), and vitamin D (82 IU), making them a well-rounded choice for most diets. Despite their relatively low carbohydrate content (1.2g), eggs are an excellent source of energy and nutrients without being calorie-heavy. A dietary powerhouse, eggs are key to maintaining a balanced diet when consumed in moderation.

Health Benefits

• Rich in high-quality protein (11g per egg), supporting muscle repair and overall body function.
• Provides vitamin D (82 IU), essential for bone health and immune function.
• Contains iron (1.8mg per egg), which supports the production of red blood cells and prevents anemia.

Dietary Considerations

Allergens: Contains eggs

Suitable for: High-protein diets, ketogenic diets, low-carb diets

Not suitable for: Vegan diets, those with egg allergies

Selection and Storage

Store eggs in their original carton in the refrigerator at a consistent temperature below 40°F (4°C) to maintain freshness and prevent contamination. Avoid washing eggs until ready for use to preserve their protective coating.

Common Questions About Telor Nutrition

Is telor high in protein?

Yes, telor (egg) is a good source of protein, containing about 11 grams of protein per serving (typically one large egg). This makes it an excellent option for building and repairing muscles, as well as keeping you full longer.

Can I eat telor on a keto diet?

Yes, telor is highly compatible with a keto diet. It provides 9.6 grams of fat, only 1.2 grams of carbs, and 0.4 grams of sugar per serving, making it an ideal low-carb, high-fat option.

What are the health benefits and concerns of eating telor?

Telor is packed with nutrients like protein, healthy fats, vitamins D and B12, and choline, which supports brain health. However, it contains about 124 mg of sodium and cholesterol, so individuals with heart concerns or dietary restrictions should monitor their consumption.

How many telor should I eat in a day?

For most healthy adults, consuming 1-3 telor (eggs) per day can be part of a balanced diet. However, those with cholesterol concerns should consult with a healthcare provider to determine an appropriate amount.

How does telor compare to other protein sources like chicken or tofu?

Telor provides a good balance of protein (11g per serving) and healthy fats, while chicken offers slightly higher protein with minimal fat, and tofu is an excellent plant-based protein option with lower fat content. Eggs cook quickly, making them a convenient protein alternative.

Data Sources & Scientific References