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Mayak egg Calories
Soy-marinated soft-boiled egg
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Mayak egg (50 g) has 78 calories. That works out to 155 calories per 100 g. It contains 1.6 g of carbs, 6.4 g of protein, 5.1 g of fat and 0 g of fiber. Its 10 µg of Biotin covers 33% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Mayak egg Nutrition Facts
Selected: 1 piece (medium) · 50 g
78
KCAL / 50G
Carbs
1.6g
· 1% DV
Protein
6.4g
· 13% DV
Fat
5.1g
· 7% 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 33% · Fat 59%
Mayak egg nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 5.1 g | 7% |
| Saturated fat | 1.6 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 260 mg | 11% |
| Total carbohydrate | 1.6 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 6.4 g | 13% |
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 Mayak egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 78 kcal |
| 1 piece (small) | 40 g | 62 kcal |
| 1 serving (small) | 75 g | 116 kcal |
| 100 g | 100 g | 155 kcal |
| 2 piece (double) | 100 g | 155 kcal |
| 1 serving (medium) | 125 g | 194 kcal |
| 3 piece (triple) | 150 g | 233 kcal |
| 1 serving (large) | 180 g | 279 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Mayak egg
What is a Mayak egg?
A Mayak egg is a Korean soft-boiled egg marinated in a savory soy-based sauce, often with garlic, scallions, sesame, and chili. It is commonly served over rice. “Mayak” means “drug” in Korean, a playful reference to how moreish the eggs are.
How do you make Mayak eggs?
To make Mayak eggs, soft-boil and peel the eggs, then refrigerate them in a mixture of soy sauce, water, garlic, scallions, and seasonings. Turn them occasionally so the marinade colors and flavors the eggs evenly.
How long should Mayak eggs marinate?
Mayak eggs need at least a few hours in the refrigerator to take on the marinade; leaving them overnight gives a stronger flavor. Keep them chilled while they marinate, and turn them once or twice so all sides are seasoned.
Why are Mayak eggs called Mayak eggs?
Mayak eggs get their name from the Korean word for “drug,” used humorously to suggest that their savory, garlicky flavor is addictive. The name does not mean the recipe contains a drug or any unusual ingredient.
What do you eat Mayak eggs with?
Mayak eggs are most often served on hot rice, with some of their marinade spooned over the top. They also work as a topping for noodles or a simple rice bowl with vegetables, since the salty sauce seasons the whole dish.
Are Mayak eggs spicy?
Mayak eggs can be mild or spicy, depending on whether the marinade includes chili and how much is used. Leave out the chili for a mild version; garlic, scallions, and sesame still give the sauce plenty of flavor.
How long do Mayak eggs last in the fridge?
Keep Mayak eggs covered and refrigerated, and eat them within about three days. Chill the eggs and marinade promptly after preparation, and discard them if they have been left at room temperature for an extended period.
Can you make Mayak eggs without soy sauce?
Yes, you can make a soy-free version of Mayak eggs with a suitable savory alternative, but it will taste different from the Korean-style original. Because the usual marinade relies on soy sauce for its salty, umami flavor, adjust the seasoning to taste.
Can you reuse the marinade from Mayak eggs?
It is safest not to reuse marinade that has held peeled eggs, because it may have picked up microbes during preparation and storage. If you want extra sauce for serving, set some aside before adding the eggs.
How do you peel eggs for Mayak eggs without tearing them?
Cool the boiled eggs promptly in ice water, then gently crack the shell all over and peel under running water. Starting at the wider end, where there is often an air pocket, can help keep a soft-boiled egg intact.
Mayak egg Vitamins & Minerals
Vitamins
Biotin
10µg · 33% DV
B12
0.55µg · 23% DV
B2
0.23mg · 18% DV
B5
0.7mg · 14% DV
Minerals
Selenium
16µg · 29% DV
Phosphorus
99mg · 14% DV
Sodium
260mg · 11% DV
Iodine
12µg · 8% DV
Potassium ⭐
66mg · 2% DV
Mayak egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mayak egg
To burn the 78 calories in 1 piece (medium) (50 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 Mayak egg?
Mayak egg comes from Korean home cooking: soft-boiled eggs are left to soak in a savoury marinade typically made with soy sauce, garlic, spring onion and chilli. The seasoning coats the whites while the yolks often stay soft and jammy. In Korea, it is commonly served as a side dish, especially over a bowl of rice, where the fragrant marinade can season the whole meal.
Its flavour is salty, gently sweet and deeply savoury, often finished with sesame. You can serve a Mayak egg over rice or noodles, or add it to a salad or grain bowl. It contributes protein—12.8 g per 100 g—and makes a simple meal more substantial. For a less salty result, use a little marinade and add fresh vegetables.
How Nutritious Is Mayak egg?
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 Mayak 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 Mayak egg Contain Allergens?
Contains these allergens:
Which Diets Is Mayak egg 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
Mayak egg Fat Profile
SATURATED
1.6g
MONOUNSATURATED
2.05g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.