Calories in Egg, Benedict
Generic food Dairy and Eggs
Egg, Benedict contains 288 kcal per 100 g. A typical serving of 1 egg (155 g) provides about 446 kcal.
Roughly 69% of its calories come from fat, with 19% from protein and 12% from carbohydrates (estimated with general energy factors).
That is more energy than the typical item in eggs and omelets on FoodFactly, where the median is 172 kcal per 100 g across 147 foods.
100 g provides 55% of the Daily Value for selenium, 31% of the Daily Value for choline and 26% of the Daily Value for Vitamin A.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 288 kcal | |
| Total fat C | 22.1 g | 28% |
| Saturated fat C | 10.3 g | 52% |
| Cholesterol C | 271 mg | 90% |
| Sodium C | 468 mg | 20% |
| Total carbohydrates C | 8.5 g | 3% |
| Dietary fiber C | 0.6 g | 2% |
| Total sugars C | 1.2 g | |
| Protein C | 13.8 g | 28% |
| Vitamin A C | 232 µg | 26% |
| Vitamin C C | 1.4 mg | 2% |
| Vitamin D C | 1.4 µg | 7% |
| Vitamin E C | 1.1 mg | 8% |
| Vitamin K C | 3.5 µg | 3% |
| Thiamin (B1) C | 0.26 mg | 22% |
| Riboflavin (B2) C | 0.24 mg | 19% |
| Niacin (B3) C | 3.2 mg | 20% |
| Vitamin B6 C | 0.12 mg | 7% |
| Folate (B9) C | 46 µg | 12% |
| Vitamin B12 C | 0.49 µg | 20% |
| Choline C | 168 mg | 31% |
| Calcium C | 58 mg | 4% |
| Iron C | 1.6 mg | 9% |
| Magnesium C | 15 mg | 4% |
| Phosphorus C | 185 mg | 15% |
| Potassium C | 325 mg | 7% |
| Zinc C | 1.2 mg | 11% |
| Copper C | 0.047 mg | 5% |
| Selenium C | 30.4 µg | 55% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 19%
- Carbohydrates 12%
- Fat 69%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein13.8 gin the top quarter of eggs and omelets (median 11.6 g)
- Fiber0.6 gin the top quarter of eggs and omelets (median 0 g)
- Sugars1.2 gin the top quarter of eggs and omelets (median 0.58 g)
- Fat22.1 gin the top quarter of eggs and omelets (median 13.2 g)
- Saturated fat10.3 gin the top quarter of eggs and omelets (median 4 g)
- Sodium468 mgin the top quarter of eggs and omelets (median 308 mg)
- Protein per 100 kcal4.8 gprotein density, useful for comparing foods with different calorie levels
- Water53.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 6.2 g |
|---|---|
| Polyunsaturated fat C | 2 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.005 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.01 g |
| Linoleic acid (omega-6, 18:2) C | 1.8 g |
| SFA 4:0 C | 0.35 g |
| SFA 6:0 C | 0.25 g |
| SFA 8:0 C | 0.15 g |
| SFA 10:0 C | 0.33 g |
| SFA 12:0 C | 0.39 g |
| SFA 14:0 C | 1.3 g |
| SFA 16:0 C | 5.3 g |
| SFA 18:0 C | 2 g |
| MUFA 18:1 C | 5.6 g |
| PUFA 18:3 C | 0.12 g |
| PUFA 20:4 C | 0.072 g |
| MUFA 16:1 C | 0.34 g |
| PUFA 18:4 C | 0.003 g |
| MUFA 20:1 C | 0.036 g |
| MUFA 22:1 C | 0.002 g |
| PUFA 22:5 n-3 (DPA) C | 0.008 g |
Carotenoids (6)
| Beta-carotene C | 49 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 249 µg |
| Retinol C | 228 µg |
| Carotene, alpha C | 4 µg |
| Cryptoxanthin, beta C | 8 µg |
Other components (8)
| Water C | 53.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 8 µg |
| Folate, food C | 33 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Egg
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Egg, whole, raw, frozen, salted, pasteurized Frozen | 138 | 11 g | 0.83 g | 10.1 g |
| Egg, white, dried, stabilized, glucose reduced Dried or dry | 357 | 84.1 g | 4.5 g | 0.32 g |
| Egg, whole, raw Raw | 143 | 12.6 g | 0.72 g | 9.5 g |
| Egg, white, raw, fresh Raw | 52 | 10.9 g | 0.73 g | 0.17 g |
| Egg, yolk, raw, fresh Raw | 322 | 15.9 g | 3.6 g | 26.5 g |
| Egg, whole, cooked, omelet Cooked | 154 | 10.6 g | 0.64 g | 11.7 g |
| Egg, whole, cooked, poached Cooked | 143 | 12.5 g | 0.71 g | 9.5 g |
| Egg, whole, cooked, scrambled Cooked | 149 | 10 g | 1.6 g | 11 g |
| Egg, whole, dried Dried or dry | 592 | 48.1 g | 1.1 g | 43.9 g |
| Egg, duck, whole, fresh, raw Raw | 185 | 12.8 g | 1.5 g | 13.8 g |
| Egg, goose, whole, fresh, raw Raw | 185 | 13.9 g | 1.4 g | 13.3 g |
| Egg, quail, whole, fresh, raw Raw | 158 | 13.1 g | 0.41 g | 11.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cheese, feta | 265 | 14.2 g | 3.9 g | 21.5 g |
| Cheese, pasteurized process cheese food or product, American, singles | 308 | 15.6 g | 8.2 g | 23.9 g |
| Egg salad, made with mayonnaise | 257 | 10.3 g | 1 g | 23.1 g |
| Cheese product, pasteurized process, American, vitamin D fortified | 307 | 16.1 g | 8.9 g | 23.1 g |
| Cheese, processed cheese food | 307 | 16.1 g | 8.9 g | 23.1 g |
| Cheese, with wine | 307 | 16.1 g | 8.9 g | 23.1 g |
| KRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce | 276 | 12 g | 9.2 g | 21 g |
| Cheese, neufchatel | 253 | 9.2 g | 3.6 g | 22.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in egg?
100 g of egg has 288 kcal. 1 egg (155 g): about 446 kcal.
Is egg high in protein?
Egg contains 13.8 g of protein per 100 g (28% of the 50 g Daily Value), or 21.4 g in 1 egg (155 g). About 19% of its calories come from protein. Compared with other eggs and omelets, that is among the highest quarter (median 11.6 g).
How many carbs are in egg?
Egg has 8.5 g of total carbohydrates per 100 g, including 0.6 g of fiber and 1.2 g of sugars.
How much fat is in egg?
Egg contains 22.1 g of fat per 100 g, of which 10.3 g is saturated (52% of the Daily Value).
What vitamins and minerals does egg contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (55% DV), choline (31% DV), Vitamin A (26% DV), Thiamin (B1) (22% DV) and Vitamin B12 (20% DV). The full list is in the vitamins and minerals table above.
How much sodium is in egg?
100 g contains 468 mg of sodium, 20% of the 2,300 mg Daily Value.
Does egg have the same nutrition not specified and frozen?
No. Per 100 g, egg, Benedict has 288 kcal, while egg, whole, raw, frozen, salted, pasteurized has 138 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2707180. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.