Calories in Eggs Benedict
A classic breakfast dish consisting of two halves of an English muffin topped with Canadian bacon, poached eggs, and hollandaise sauce. It is high in protein and fat, particularly saturated fat from the butter-based sauce.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 large (155g) | 1 large (155g) | 428 | 18.5g | 12.9g | 33.5g |
| 100 g | 100 g | 276 | 12g | 8.3g | 21.6g |
| 1 serving (155 g) | 1 serving (155 g) | 428 | 18.5g | 12.9g | 33.5g |
| 1 egg, NS as to size (155g) | 1 egg, NS as to size (155g) | 428 | 18.5g | 12.9g | 33.5g |
Health Benefits
High-quality protein source for muscle maintenance and repair.
Rich in choline from egg yolks, which supports brain health.
Provides essential B vitamins and selenium for metabolic function.
Nutrition Tips
- Request sauce on the side to control fat and calorie intake.
- Swap Canadian bacon for smoked salmon for healthy omega-3 fatty acids.
- Use a whole-grain English muffin for extra fiber and sustained energy.
- Add a side of steamed spinach or fresh fruit to balance the meal's density.
- Be mindful of the high sodium content in the processed meat and sauce.
GAYA Tracking Tip
For accurate results, photograph your plate before adding sauce — GAYA can identify each component separately.
Frequently Asked Questions
How many calories are in the hollandaise sauce?+
Hollandaise is the most calorie-dense part, often adding 150-200 calories per serving due to high butter and egg yolk content.
Is Eggs Benedict a good source of protein?+
Yes, with two eggs and Canadian bacon, it provides about 24-28 grams of high-quality protein, which is excellent for muscle repair.
How can I make Eggs Benedict healthier?+
You can reduce calories by using half the sauce, swapping the muffin for a whole-grain version, or replacing bacon with steamed spinach.
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