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egg benedict
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Egg, Benedict

🔥 288 Calories
💪 13.8g Protein
⚡ 8.5g Carbohydrates
🥑 22.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Eggs
Egg, Benedict
Energy density
Dense
288 kcal per 100g
Macro energy profile
Fat-led
19% Protein · 12% Carbohydrates · 69% Fat
Glycemic profile
No GI data
No GI data
Notable signals
High in fatHigh in proteinHigh in vitamin AHigh in vitamin B1High in vitamin B3

Nutritional Information

288
kcal/100g
Protein
13.8g
Carbohydrates
8.5g
Fat
22.1g

About Egg, Benedict

Egg Benedict is a classic American breakfast dish consisting of poached eggs, Canadian bacon, and English muffins, all topped with a rich hollandaise sauce. Originating in the late 19th century, it is believed that the dish was created in New York City, where it has since become a staple in brunch menus around the world. The combination of flavors and textures makes it a beloved choice for many, especially during leisurely weekend breakfasts.

Nutritionally, Egg Benedict is a rich source of protein and healthy fats, making it an excellent option for a satisfying meal. With approximately 288 calories per 100 grams, it offers a balanced mix of macronutrients, including 13.80g of protein, 8.50g of carbohydrates, and 22.10g of fats. This dish provides essential nutrients that support muscle building and overall health, making it a popular choice for individuals seeking a hearty breakfast or brunch option.

Health Benefits

Supports muscle growth and repair due to high protein content.
Provides essential fats that are beneficial for heart health.
Rich in vitamins and minerals, including B vitamins for energy metabolism.
Contains antioxidants that help combat oxidative stress.
May enhance satiety, keeping you full longer.
A versatile dish that can be customized with various toppings.
Contains choline, which is important for brain health.
May support eye health due to the presence of lutein and zeaxanthin.
Can be a good source of calcium if made with dairy-based hollandaise.
Provides iron, which is essential for oxygen transport in the body.

Recommended Food Pairings

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Fresh spinach - adds vitamins and minerals, enhancing nutritional value.
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Avocado - provides healthy fats and a creamy texture.
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Tomato - adds freshness and acidity to balance richness.
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Smoked salmon - offers omega-3 fatty acids for heart health.
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Asparagus - provides fiber and vitamins while adding crunch.

How to Consume

Serving size
Recommended serving size is 150g, approximately 1-2 servings.
Frequency
Recommended frequency is 1-2 times per week.
  • •Pair with a side of fresh fruit for added vitamins.
  • •Use whole-grain English muffins for more fiber.
  • •Experiment with different proteins like smoked salmon or vegetables.
  • •Ensure eggs are poached properly for the best texture.
  • •Serve immediately after preparation for optimal flavor.

Selection & Storage

How to choose:

  • ✓Select eggs that are clean and free from cracks.
  • ✓Choose fresh Canadian bacon that is well-packaged.
  • ✓Opt for English muffins that are soft and fresh.
  • ✓Look for high-quality butter for the hollandaise sauce.
Storage
Store in a cool, dry place. Cooked dishes should be refrigerated at 4°C or below.
Shelf life
Refrigerated leftovers should be consumed within 2-3 days.

Warnings & Contraindications

  • ⚠️Individuals with egg allergies should avoid this dish.
  • ⚠️Those with cholesterol issues may need to limit intake.
  • ⚠️People on a low-sodium diet should be cautious due to added salt.
  • ⚠️Not suitable for vegans or vegetarians unless modified with substitutes.
  • ⚠️Excessive consumption may lead to high cholesterol levels.
  • ⚠️Improperly cooked eggs can pose a risk of salmonella.
  • ⚠️Hollandaise sauce is high in calories and should be consumed in moderation.

Frequently Asked Questions

How many calories does Egg, Benedict have?

Egg Benedict contains approximately 288 calories per 100 grams, making it a hearty breakfast option that can be enjoyed in moderation as part of a balanced diet.

Is Egg, Benedict healthy?

Egg Benedict can be a nutritious breakfast when consumed in moderation. It is high in protein and provides healthy fats, but it can also be calorie-dense due to the hollandaise sauce. Choosing whole-grain options and pairing it with vegetables can enhance its health benefits.

How should Egg, Benedict be stored?

Cooked Egg Benedict should be stored in the refrigerator at 4°C or below. It is best consumed within 2-3 days to ensure freshness and food safety.

What are the benefits of eating Egg, Benedict?

Eating Egg Benedict provides a good source of protein and essential nutrients like vitamins and minerals. It supports muscle repair, offers healthy fats, and can be a satisfying meal that promotes feelings of fullness.

How much Egg, Benedict can I eat per day?

It is recommended to enjoy Egg Benedict 1-2 times per week, with a serving size of around 150 grams to maintain a balanced diet while enjoying its rich flavors.

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