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Egg Sauce Calories
Egg-based sauce, rich in protein and B vitamins.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Egg Sauce (30 g) has 45 calories. That works out to 150 calories per 100 g. It contains 0.9 g of carbs, 2.3 g of protein, 3.3 g of fat and 0 g of fiber. Its 3 µg of Biotin covers 10% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Egg Sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
45
KCAL / 30G
Carbs
0.9g
· 0% DV
Protein
2.3g
· 5% DV
Fat
3.3g
· 4% 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 8% · Protein 22% · Fat 70%
Egg Sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 45 kcal | |
| Total fat | 3.3 g | 4% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 0.9 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 2.3 g | 5% |
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 Tablespoons of Egg Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 45 kcal |
| 1 tablespoon (thin) | 10 g | 15 kcal |
| 1 tablespoon (small) | 15 g | 23 kcal |
| 1 tablespoon (thick) | 20 g | 30 kcal |
| 1 piece (medium) | 40 g | 60 kcal |
| 3 tablespoon (large) | 45 g | 68 kcal |
| 1 serving (medium) | 50 g | 75 kcal |
| 100 g | 100 g | 150 kcal |
| 1 cup (large) | 120 g | 180 kcal |
Calculated from 150 calories per 100 g.
Frequently Asked Questions About Egg Sauce
What is Egg Sauce made of?
Egg Sauce is a broad term for a sauce in which egg provides flavor or texture. Recipes vary: some cook egg with other ingredients, while others use egg yolk to emulsify fat. There is no single standard ingredient list.
How do you make Egg Sauce?
Egg Sauce is made either by gently cooking egg into a sauce or by whisking egg yolk with fat to form an emulsion. Follow a recipe for the style you want, and use gentle heat for cooked versions to prevent curdling.
What do you eat Egg Sauce with?
Egg Sauce goes well with boiled yam, potatoes, vegetables, rice, or grilled meat. In West African-style meals, it is often served over yam or alongside plantain; use a smaller amount if the sauce is thick or rich.
Is Egg Sauce the same as mayonnaise?
No, Egg Sauce is not necessarily mayonnaise. Mayonnaise is a specific emulsion of egg yolk and oil, while Egg Sauce can also refer to cooked egg-based sauces with different ingredients and textures.
Why does Egg Sauce curdle?
Egg Sauce usually curdles when it gets too hot or cooks too quickly, causing the egg proteins to set into lumps. Cook it gently and keep stirring; for an emulsified version, add the oil gradually while whisking.
Can you put Egg Sauce on yam?
Yes, Egg Sauce is commonly served with yam, especially in West African-style meals. Spoon it over boiled yam or serve it alongside fried yam, adjusting the amount to suit the sauce’s consistency and seasoning.
Can Egg Sauce be made without tomatoes?
Yes, Egg Sauce can be made without tomatoes. Some versions use other vegetables or seasonings, while simpler cooked versions rely on egg and a cooking liquid or fat; omitting tomatoes changes the flavor and texture.
How long does homemade Egg Sauce last in the fridge?
Homemade Egg Sauce keeps for up to three days in a covered container in the refrigerator. Refrigerate it promptly, and discard it if its smell, color, or texture changes rather than tasting it to check.
Can you freeze Egg Sauce?
Freezing Egg Sauce is usually not recommended because the egg and fat can separate when it thaws, leaving a grainy texture. Make only what you need, or refrigerate leftovers and use them within a few days.
Can you reheat Egg Sauce?
Yes, you can gently reheat cooked Egg Sauce over low heat while stirring. Avoid boiling it, which can make the egg curdle, and warm only the portion you plan to eat.
Egg Sauce Vitamins & Minerals
Vitamins
Biotin
3µg · 10% DV
B12
0.21µg · 9% DV
B5
0.3mg · 6% DV
B2
0.08mg · 6% DV
Minerals
Selenium
3.9µg · 7% DV
Phosphorus
33mg · 5% DV
Sodium
96mg · 4% DV
Iodine
5.4µg · 4% DV
Potassium ⭐
27mg · 1% DV
Egg Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg Sauce
To burn the 45 calories in 2 tablespoon (medium) (30 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 Sauce?
Egg Sauce is a sauce made with egg as a central ingredient; recipes may add fat and seasonings, so its richness and consistency can vary. The name covers more than one preparation rather than a single recipe with a firmly established place of origin.
Its flavour is generally mild and savoury, and it can be spooned over vegetables, pasta or meat, or served with bread. In English-speaking kitchens, it works as a topping or accompaniment rather than a dish in its own right. The egg gives it a useful amount of protein—7.5 g per 100 g—along with fat, so a little can add richness to a meal. For a lighter plate, use a modest serving and pair it with simply cooked vegetables.
How Nutritious Is Egg Sauce?
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 Egg Sauce 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 Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Egg Sauce Good For?
Vegan
— Not suitable
Vegetarian
✓ 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 Sauce Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.35g
POLYUNSATURATED
0.39g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.