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Eggs with Green Sauce Calories
A protein-rich egg dish prepared with a green herb and vegetable sauce.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Eggs with Green Sauce (200 g) has 260 calories. That works out to 130 calories per 100 g. It contains 9.3 g of carbs, 13.3 g of protein, 18 g of fat and 2 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Eggs with Green Sauce Nutrition Facts
Selected: 1 serving (medium) · 200 g
260
KCAL / 200G
Carbs
9.3g
· 3% DV
Protein
13.3g
· 27% DV
Fat
18g
· 23% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 21% · Fat 64%
Eggs with Green Sauce nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 260 kcal | |
| Total fat | 18 g | 23% |
| Saturated fat | 5.7 g | 29% |
| Trans fat | 0.06 g | |
| Sodium | 460 mg | 20% |
| Total carbohydrate | 9.3 g | 3% |
| Fiber | 2 g | 7% |
| Protein | 13.3 g | 27% |
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 Serving of Eggs with Green Sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 260 kcal |
| 1 tablespoon (chopped) | 18 g | 23 kcal |
| 1 piece (small) | 50 g | 65 kcal |
| 1 piece (medium) | 60 g | 78 kcal |
| 100 g | 100 g | 130 kcal |
| 2 piece (double) | 120 g | 156 kcal |
| 1 serving (small) | 150 g | 195 kcal |
| 1 cup (medium) | 180 g | 234 kcal |
| 1 bottle (medium) | 250 g | 325 kcal |
| 1 serving (large) | 275 g | 358 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Eggs with Green Sauce
How do you make Eggs with Green Sauce?
Make Eggs with Green Sauce by cooking a herb-and-vegetable sauce in a pan, then adding the eggs and covering the pan until they reach your preferred doneness. You can leave the yolks runny or cook them through.
What is in the green sauce for Eggs with Green Sauce?
The green sauce for Eggs with Green Sauce often uses herbs or leafy vegetables such as parsley, spinach, cilantro, or scallions. Garlic, olive oil, and lemon can add flavor, but there is no single standard ingredient list.
What herbs work best in Eggs with Green Sauce?
Parsley, cilantro, spinach, and scallions all work well in Eggs with Green Sauce. Parsley gives a fresh, mild flavor, while spinach makes the sauce fuller; combining herbs lets you balance their flavors.
Can you use boiled eggs in Eggs with Green Sauce?
Yes, you can use boiled eggs in Eggs with Green Sauce by adding peeled, halved eggs to the finished sauce and warming them gently. Alternatively, crack raw eggs into the sauce and cook them there for a softer, more integrated dish.
What do you serve with Eggs with Green Sauce?
Eggs with Green Sauce are commonly served with crusty bread, pita, or toast to scoop up the sauce. A simple salad, yogurt, or roasted potatoes also makes a good side without competing with the herbs.
Can Eggs with Green Sauce be made ahead?
Yes, you can prepare the green sauce for Eggs with Green Sauce ahead and refrigerate it, then reheat it and cook the eggs just before serving. Cooking the eggs in advance can make them rubbery when reheated.
How do you store leftover Eggs with Green Sauce?
Store leftover Eggs with Green Sauce in a covered container in the refrigerator once cooled, and eat them promptly. Reheat gently in a pan; the yolks may firm up, so avoid heating the dish more than once.
Can you make Eggs with Green Sauce spicy?
Yes, add fresh chili, red pepper flakes, or black pepper to make Eggs with Green Sauce spicy. Stir the chili into the sauce as it cooks so its flavor spreads evenly, and adjust the amount to taste.
Are Eggs with Green Sauce the same as shakshuka?
No, Eggs with Green Sauce are not necessarily the same as shakshuka. Shakshuka is usually eggs cooked in a tomato-and-pepper sauce, while this dish centers on a green herb or vegetable sauce; recipes can vary.
Are Eggs with Green Sauce good for breakfast?
Yes, Eggs with Green Sauce make a practical breakfast because the eggs and savory sauce can be served together from one pan. Pair them with bread and fresh vegetables for a more filling meal.
Eggs with Green Sauce Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
Biotin
15µg · 50% DV
Vitamin K
56µg · 47% DV
B2
0.5mg · 38% DV
Minerals
Selenium
36µg · 65% DV
Iodine
76µg · 51% DV
Phosphorus
290mg · 41% DV
Sodium
460mg · 20% DV
Potassium ⭐
380mg · 11% DV
Eggs with Green Sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Eggs with Green Sauce
To burn the 260 calories in 1 serving (medium) (200 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 Eggs with Green Sauce?
Eggs with green sauce brings eggs together with a sauce made from green herbs and vegetables. The ingredients and texture can vary from cook to cook, so it is best understood as a flexible preparation rather than one fixed regional recipe. The eggs may be cooked separately and served with the sauce, or warmed in it.
It works well for breakfast or brunch, or as a quick light meal with bread or toast for dipping. The eggs contribute protein, while the sauce and cooking fat add to the dish’s overall energy and fat content. For a lighter plate, use a modest amount of oil and serve it with fresh vegetables or a simple salad.
How Nutritious Is Eggs with Green Sauce?
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 Eggs with Green Sauce 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 Eggs with Green Sauce Contain Allergens?
Contains these allergens:
Which Diets Is Eggs with Green Sauce Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Eggs with Green Sauce Fat Profile
SATURATED
5.7g
MONOUNSATURATED
8.2g
POLYUNSATURATED
4.3g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.