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Costco Egg Bites Calories
High protein, low carb, breakfast snack
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Costco Egg Bites (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 4.8 g of carbs, 13.2 g of protein, 14.4 g of fat and 0 g of fiber. Its 1.4 µg of B12 covers 60% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Costco Egg Bites Nutrition Facts
Selected: 2 piece (medium) · 120 g
204
KCAL / 120G
Carbs
4.8g
· 2% DV
Protein
13.2g
· 26% DV
Fat
14.4g
· 18% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 10% · Protein 26% · Fat 64%
Costco Egg Bites nutrition facts table · 2 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 5.04 g | 25% |
| Trans fat | 0.06 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 4.8 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 13.2 g | 26% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Pieces of Costco Egg Bites?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 120 g | 204 kcal |
| 1 piece (mini) | 50 g | 85 kcal |
| 1 piece (small) | 60 g | 102 kcal |
| 1 piece (thick) | 80 g | 136 kcal |
| 100 g | 100 g | 170 kcal |
| 2 piece (thin) | 100 g | 170 kcal |
| 1 serving (medium) | 120 g | 204 kcal |
| 3 piece (large) | 180 g | 306 kcal |
| 1 pack (jumbo) | 240 g | 408 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Costco Egg Bites
Are Costco Egg Bites fully cooked?
Most Costco Egg Bites are sold cooked and are meant to be reheated, rather than prepared from raw egg. Product versions can differ, so use the package’s heating directions and keep them refrigerated as instructed.
How do you microwave Costco Egg Bites?
Microwave Costco Egg Bites according to the directions on their package, since timing depends on the product and packaging. Heat them until warm throughout, checking early if your microwave runs hot; overheating can make the eggs rubbery.
Can you eat Costco Egg Bites cold?
Only eat Costco Egg Bites cold if the package says they are ready to eat that way. Although many versions are already cooked, they are sold refrigerated and may be intended to be reheated before serving.
Can Costco Egg Bites go in an air fryer?
Yes, you can reheat Costco Egg Bites in an air fryer. Use moderate heat and check them early, since small egg portions can dry out quickly. Follow the package method if it gives one, as products vary.
Are Costco Egg Bites the same as Starbucks egg bites?
No, Costco Egg Bites are not necessarily the same product as Starbucks egg bites. They share the small baked-egg format, but the recipe, ingredients, texture, and brand can differ; Costco also carries different versions in different markets.
Why are my Costco Egg Bites watery after reheating?
Costco Egg Bites can release moisture when reheated, especially after freezing or when heated too quickly. Thaw frozen portions in the refrigerator and reheat gently; avoid covering them tightly if steam is collecting on the surface.
Can you freeze Costco Egg Bites?
Yes, Costco Egg Bites can be frozen, though their texture may become softer or a little watery after thawing. Freeze them in an airtight container, thaw in the refrigerator, and reheat thoroughly before eating.
What should you serve with Costco Egg Bites?
Serve Costco Egg Bites with fruit, toast, or a fresh salad to make a more complete breakfast or light meal. For a quick breakfast, pair them with whole-grain toast; vegetables add freshness without making the meal heavy.
Are Costco Egg Bites a good breakfast for weight loss?
They can fit into a weight-loss breakfast because their egg-based protein can help make a meal satisfying. Pair a portion with fruit or vegetables, and consider the added cheese or meat in the particular variety when planning the rest of your meal.
Do Costco Egg Bites contain cottage cheese?
Some Costco Egg Bites recipes may include cottage cheese, while others use different cheeses or ingredients. The recipe depends on the variety and supplier, so the ingredient list on your package is the reliable way to identify cottage cheese in that product.
Costco Egg Bites Vitamins & Minerals
Vitamins
B12
1.44µg · 60% DV
Biotin
12µg · 40% DV
B2
0.42mg · 32% DV
B5
1.32mg · 26% DV
Minerals
Selenium
22µg · 40% DV
Sodium
576mg · 25% DV
Phosphorus
168mg · 24% DV
Iodine
22µg · 15% DV
Potassium ⭐
156mg · 5% DV
Costco Egg Bites Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Costco Egg Bites
To burn the 204 calories in 2 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Costco Egg Bites?
Costco Egg Bites are small, ready-to-serve portions made primarily from eggs, designed as a convenient breakfast or snack. Their soft, tender texture and savoury flavour make them easy to eat warm, whether you’re having a quick breakfast at home or taking something along for a busy morning. Pair them with toast, fresh fruit or a simple salad; they also fit neatly into a brunch spread. They’re relatively high in protein and low in carbohydrate, with most of their energy coming from fat. For a lighter, more rounded meal, serve a portion with vegetables or fruit rather than adding several rich sides.
How Nutritious Is Costco Egg Bites?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Costco Egg Bites Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Costco Egg Bites Contain Allergens?
Contains these allergens:
Which Diets Is Costco Egg Bites Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Costco Egg Bites Fat Profile
SATURATED
5.04g
MONOUNSATURATED
5.64g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 10.3:1
Above the ideal 4:1 (10.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.