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Egg Benedict Calories
Poached egg, English muffin, Hollandaise sauce, ham
CALORIES
GI
POTASSIUM
FIBER
Egg Benedict Nutrition Facts
Selected: 100 g
210
KCAL / 100G
Carbs
17.5g
· 32%
Protein
10.2g
· 19%
Fat
11.8g
· 49%
Fiber
0.7g
Egg Benedict Vitamins & Minerals
Vitamins
B12
1.1µg · 46% DV
Biotin
12µg · 40% DV
B2
0.26mg · 20% DV
Vitamin A
160µg · 18% DV
Minerals
Selenium
14µg · 25% DV
Sodium
390mg · 17% DV
Phosphorus
120mg · 17% DV
Iodine
24µg · 16% DV
Egg Benedict Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg Benedict 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 Egg Benedict Contain Allergens?
Contains these allergens:
Which Diets Is Egg Benedict Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Egg Benedict Fat Profile
SATURATED
4.1g
MONOUNSATURATED
4.6g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 10.9:1
Above the ideal 4:1 (10.9:1).
Foods Similar to Egg Benedict
Egg Benedict — Frequently Asked Questions
Can Eggs Benedict be prepared ahead of time?
Poached eggs can be made shortly ahead, held in cold water, and gently rewarmed in warm water before serving. Hollandaise is best made fresh because it can split as it sits.
How can I keep hollandaise sauce from splitting?
Add the butter gradually rather than all at once, and avoid direct high heat. Whisking the egg yolks continuously over gentle heat helps maintain a smooth emulsion.
Why does the egg spread out when poaching for Eggs Benedict?
Older eggs have thinner whites, so they spread more easily in the water. Use very fresh eggs, strain off loose white through a fine sieve if needed, and poach in barely simmering water.
What bread works best for Eggs Benedict?
An English muffin is traditional because it stays sturdy enough to hold the egg and sauce. Whole-grain muffins or sourdough can add a heartier texture and more pronounced flavor.
What is the difference between Eggs Benedict and Eggs Florentine?
Classic Eggs Benedict is usually made with Canadian bacon or ham. Eggs Florentine replaces the meat with spinach, making it a more vegetable-forward variation.
Can Eggs Benedict be eaten for lunch or dinner?
Yes, it works well as a brunch dish or a light lunch. A lemony green salad, tomatoes, or arugula can balance the richness of the hollandaise.
Is Eggs Benedict a good meal before a workout?
The buttery hollandaise may feel heavy if eaten immediately before exercise. If you are eating close to training, a smaller serving or less sauce may be more comfortable.
Is Eggs Benedict safe during pregnancy?
Both poached eggs and hollandaise may contain undercooked egg. During pregnancy, use pasteurized eggs and choose eggs cooked thoroughly for a safer option.
Can leftover Eggs Benedict be reheated?
It is best to store the components separately. Rewarm poached eggs in warm water and toast the bread, while warming hollandaise very gently without boiling it.
Is Eggs Benedict always unhealthy?
No single dish is automatically healthy or unhealthy. Versions made with rich hollandaise and processed meat can be higher in saturated fat and salt, so adding vegetables and using a moderate amount of sauce can make the meal more balanced.
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Nutrition data compiled from USDA FoodData Central and scientific sources.