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Egg royale Calories
Rich egg-based breakfast item; high in protein and fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Egg royale (120 g) has 258 calories. That works out to 215 calories per 100 g. It contains 2.5 g of carbs, 14.2 g of protein, 21.1 g of fat and 0 g of fiber. Its 21.6 µg of Biotin covers 72% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Egg royale Nutrition Facts
Selected: 1 piece (medium) · 120 g
258
KCAL / 120G
Carbs
2.5g
· 1% DV
Protein
14.2g
· 28% DV
Fat
21.1g
· 27% 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 4% · Protein 22% · Fat 74%
Egg royale nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 258 kcal | |
| Total fat | 21.1 g | 27% |
| Saturated fat | 6.24 g | 31% |
| Trans fat | 0.12 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 14.2 g | 28% |
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 1 Medium Egg royale?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 258 kcal |
| ½ piece (half) | 60 g | 129 kcal |
| 1 piece (small) | 90 g | 194 kcal |
| 100 g | 100 g | 215 kcal |
| 1 piece (large) | 160 g | 344 kcal |
| 1 serving (large) | 180 g | 387 kcal |
| 1 piece (double) | 240 g | 516 kcal |
Calculated from 215 calories per 100 g.
Frequently Asked Questions About Egg royale
What is Egg royale?
Egg royale is a brunch dish made with poached eggs and smoked salmon on a toasted English muffin, topped with hollandaise sauce. It is closely related to eggs Benedict, but the salmon gives this version its defining character.
Is Egg royale the same as eggs Benedict?
No. Egg royale replaces the ham or Canadian bacon commonly used in eggs Benedict with smoked salmon. Both dishes usually have poached eggs, a toasted English muffin, and hollandaise sauce.
How do you make Egg royale at home?
Toast an English muffin, add smoked salmon and a freshly poached egg to each half, then spoon hollandaise over the top. Assemble just before serving so the muffin stays crisp and the egg is warm.
Is the smoked salmon in Egg royale cooked?
Usually, the salmon in Egg royale is ready-to-eat smoked salmon, not salmon cooked in a pan. Cold-smoked salmon is cured and smoked rather than cooked through with heat, so use a product intended to be eaten without further cooking.
How do you poach eggs for Egg royale?
For Egg royale, slide a fresh egg into gently simmering water and cook until the white is set but the yolk remains soft. Lift it out with a slotted spoon and let excess water drain before placing it on the muffin.
What sauce goes on Egg royale?
Hollandaise is the classic sauce for Egg royale. It is an emulsion of egg yolks and butter, usually brightened with lemon; spoon it over the poached egg shortly before serving.
Can you make Egg royale without hollandaise?
Yes, you can serve Egg royale without hollandaise, although it will no longer have the classic rich finish. A little lemon juice or a lighter yogurt-based sauce can add tang without covering up the smoked salmon.
Can Egg royale be made vegetarian?
Yes, but replacing the smoked salmon changes the traditional dish. Try sautéed spinach or mushrooms under the poached egg; with spinach, the result is closer to eggs Florentine than classic Egg royale.
Why does the muffin get soggy in Egg royale?
The muffin gets soggy when the poached egg and hollandaise sit on it too long or bring excess water. Toast the muffin thoroughly, drain the egg well, and assemble Egg royale just before eating.
Can you prepare Egg royale ahead of time?
You can prepare the hollandaise ingredients and smoked salmon ahead, but Egg royale is best assembled fresh. Poached eggs are most appealing straight after cooking, and a muffin topped too early can lose its crisp texture.
Egg royale Vitamins & Minerals
Vitamins
Biotin
21.6µg · 72% DV
B12
1.32µg · 55% DV
B5
1.56mg · 31% DV
B2
0.38mg · 29% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
216mg · 31% DV
Iodine
29µg · 19% DV
Zinc
1.44mg · 13% DV
Sodium
252mg · 11% DV
Potassium ⭐
168mg · 5% DV
Egg royale Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg royale
To burn the 258 calories in 1 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 Egg royale?
Egg royale is a brunch dish made with a toasted English muffin, smoked salmon, poached eggs and hollandaise sauce. It is a salmon-topped variation of eggs Benedict, commonly found on café and hotel brunch menus.
The runny yolk and buttery, gently tangy sauce balance the savoury, smoky fish; it is usually served warm, often with a side of greens or potatoes. Eggs and salmon make it a protein-containing breakfast, while hollandaise gives the dish much of its richness: per 100 g, it has 17.6 g of fat. For a lighter plate, ask for less sauce and pair it with salad.
How Nutritious Is Egg royale?
Nutrient density
High
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 Egg royale 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 Egg royale Contain Allergens?
Contains these allergens:
Which Diets Is Egg royale Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Egg royale Fat Profile
SATURATED
6.24g
MONOUNSATURATED
8.52g
POLYUNSATURATED
2.64g
Omega 6:3 ratio 16.3:1
Above the ideal 4:1 (16.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.