1 serving (medium) of Eggs Benedict (180 g) has 396 calories. That works out to 220 calories per 100 g. It contains 25.2 g of carbs, 17.1 g of protein, 24.3 g of fat and 1.4 g of fiber. Its 2 µg of B12 covers 83% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Eggs Benedict?

Eggs Benedict is a brunch dish associated with New York: toasted English muffin halves are layered with ham and poached eggs, then finished with hollandaise sauce. The whites are tender and the yolks often runny; the buttery, gently tangy sauce brings the components together. It is usually served hot, sometimes with a little chopped chive on top.

In the US and beyond, it is a familiar choice on café and hotel brunch menus, while elsewhere it makes a substantial weekend breakfast. The eggs and ham contribute protein, but the muffin supplies most of the starch and hollandaise makes the plate rich. For a lighter version, ask for less sauce or pair it with fresh greens.

Eggs Benedict Nutrition Facts

Selected: 100 g

220

KCAL / 100G

Carbs

14g

· 5% DV

Protein

9.5g

· 19% DV

Fat

13.5g

· 17% DV

Fiber

0.8g

· 3% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 26% · Protein 18% · Fat 56%

Eggs Benedict Vitamins & Minerals

Vitamins

B12

1.1µg · 46% DV

Biotin

13µg · 43% DV

0.32mg · 25% DV

Vitamin A

180µg · 20% DV

Minerals

Selenium

15µg · 27% DV

Sodium

470mg · 20% DV

Phosphorus

110mg · 16% DV

Iodine

18µg · 12% DV

How Nutritious Is Eggs Benedict?

Nutrient density

Medium

45/ 100

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

36/ 100

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.

Eggs Benedict Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Eggs Benedict

To burn the 220 calories in 100 g:

🚶

54min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

30min

Cycling

🏊

26min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Eggs 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 Eggs Benedict Contain Allergens?

Contains these allergens:

Gluten yes

Dairy yes

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Eggs 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

Eggs Benedict Fat Profile

SATURATED

5.5g

MONOUNSATURATED

4.6g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 8.5:1

Above the ideal 4:1 (8.5:1).

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🧴

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Frequently Asked Questions About Eggs Benedict

What is Eggs Benedict?

Eggs Benedict is a brunch dish made with a toasted English muffin, ham, poached eggs, and hollandaise sauce. The yolks are usually left runny, and the finished dish is often topped with chives. It is commonly served as two open-faced muffin halves.

How do you make Eggs Benedict at home?

Toast split English muffins, add warm ham, and top each half with a freshly poached egg. Spoon hollandaise over the eggs and serve right away. Assemble just before eating so the muffin stays firm and the yolks remain warm and runny.

What is hollandaise sauce made of for Eggs Benedict?

Hollandaise for Eggs Benedict is an emulsion of egg yolks and melted butter, usually sharpened with lemon juice. Whisk the butter in gradually while keeping the mixture warm, not hot; adding it too quickly or overheating the sauce can make it separate.

Where did Eggs Benedict originate?

Eggs Benedict is widely associated with New York, but its exact origin is disputed. Two popular accounts connect it to late-19th-century diners and restaurants in the city, so no single origin story is universally accepted.

How do you poach eggs for Eggs Benedict?

For Eggs Benedict, crack an egg into gently simmering water and cook until the white is set while the yolk stays soft. Avoid a rolling boil, which can break up the white. Lift the egg out with a slotted spoon and drain it before plating.

Why does hollandaise break on Eggs Benedict, and can you fix it?

Hollandaise on Eggs Benedict usually breaks when the butter is added too fast or the sauce gets too hot. Take it off the heat and whisk in a little warm water; if it stays separated, whisk it gradually into a fresh egg yolk in a clean bowl.

What is the difference between Eggs Benedict and Eggs Florentine?

Eggs Benedict traditionally has ham, while Eggs Florentine replaces the ham with spinach. Both are usually served on an English muffin with poached eggs and hollandaise. The spinach version is meat-free, though the sauce still contains egg and butter.

Can you make Eggs Benedict ahead of time?

You can prepare some Eggs Benedict components ahead, but assemble the dish just before serving. Toast the muffins and prepare the ham in advance; poached eggs and hollandaise are best freshly made because chilling or holding them can affect their texture.

What can you use instead of ham in Eggs Benedict?

Smoked salmon, sautéed spinach, or cooked mushrooms can replace ham in Eggs Benedict. The smoked-salmon variation is often called Eggs Royale, while spinach gives a meat-free version. Add the topping to the toasted muffin before placing the poached egg on it.

What should you serve with Eggs Benedict?

Serve Eggs Benedict with a simple green salad, fresh fruit, or breakfast potatoes. These sides complement the rich hollandaise without competing with it. For a brunch spread, pair it with fresh juice or coffee and keep other dishes relatively light.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026