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Mashed egg Calories
High-quality protein, source of vitamin B12 and choline
CALORIES
GI
POTASSIUM
FIBER
Mashed egg Nutrition Facts
Selected: 100 g
155
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 33%
Fat
11.1g
· 64%
Fiber
0g
Mashed egg Vitamins & Minerals
Vitamins
Vitamin D
87µg · 435% DV
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.5mg · 38% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
172mg · 25% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Mashed egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mashed egg Processed?
NOVA 2
Minimally 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 Mashed egg Contain Allergens?
Contains these allergens:
Which Diets Is Mashed egg Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Mashed egg Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.1g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
Foods Similar to Mashed egg
Mashed egg — Frequently Asked Questions
How long does mashed egg keep in the fridge?
It should be refrigerated in an airtight container and is best eaten within about 3 days after cooking. If it contains mayonnaise, yogurt, or chopped vegetables, keeping it properly chilled matters even more.
Can mashed egg be frozen?
It can be frozen, but the texture often turns watery or grainy after thawing. For the best quality, it is usually better made fresh and eaten within a few days.
How can I stop mashed egg from becoming watery?
Do not overboil the eggs, and let them cool fully before mashing. If you add yogurt, mayonnaise, or vegetables, drain off excess moisture first.
What pairs well with mashed egg besides breakfast foods?
It works well with whole-grain toast, boiled potatoes, avocado, tomatoes, and leafy greens. Pairing it with vegetables or a starch can make the meal more filling and balanced.
Is mashed egg better before or after a workout?
It can fit either time, but after training it is often more useful when paired with a carbohydrate source. Before exercise, a moderate portion may feel more comfortable than a very rich serving.
Is mashed egg nutritionally very different from an omelette?
The main difference is usually the cooking method and what gets added. Mashed egg is often made from boiled eggs without extra fat, while omelettes may include added oil, butter, cheese, or milk.
Can you eat mashed egg at night?
Yes, it can be a practical evening snack or light meal. Just keep the portion and added sauces sensible if heavy or salty foods bother you late at night.
Does overcooking the eggs ruin their nutrition?
Overcooking can reduce some heat-sensitive vitamins a bit, but the protein remains largely intact. The bigger change is usually texture, dryness, and sometimes a stronger sulfur smell.
Who should be careful with mashed egg?
Anyone with an egg allergy should avoid it. People at higher food-safety risk, such as pregnant women, older adults, and those with weakened immunity, should make sure it is fully cooked and properly stored.
Does adding raw vegetables affect how long mashed egg lasts?
Yes, watery vegetables like cucumber, tomato, or onion can shorten shelf life and make the mixture weep sooner. For better texture, add them close to serving time.
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Nutrition data compiled from USDA FoodData Central and scientific sources.