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Salted steamed egg Calories
High in protein, low in carbs, high in sodium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Salted steamed egg (50 g) has 78 calories. That works out to 155 calories per 100 g. It contains 0.6 g of carbs, 6.3 g of protein, 5.3 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.
Salted steamed egg Nutrition Facts
Selected: 1 piece (medium) · 50 g
78
KCAL / 50G
Carbs
0.6g
· 0% DV
Protein
6.3g
· 13% DV
Fat
5.3g
· 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 3% · Protein 33% · Fat 64%
Salted steamed egg nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.65 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 210 mg | 9% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.3 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 Salted steamed egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 78 kcal |
| 1 piece (small) | 38 g | 59 kcal |
| 1 piece (large) | 60 g | 93 kcal |
| 1 serving (small) | 75 g | 116 kcal |
| 100 g | 100 g | 155 kcal |
| 2 piece (double) | 100 g | 155 kcal |
| 1 serving (medium) | 120 g | 186 kcal |
| 1 cup (whole) | 140 g | 217 kcal |
| 3 piece (triple) | 150 g | 233 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Salted steamed egg
How do you make salted steamed egg?
Salted steamed egg is made by seasoning egg with salt and cooking it over steam. For a soft, custard-like version, whisk the egg with water, strain it, cover the dish, and steam gently until just set; avoid vigorous boiling.
Why is my salted steamed egg watery or spongy?
Salted steamed egg turns watery or spongy when it is cooked too hot or too long. Keep the steam gentle, cover the dish to prevent water droplets falling onto the surface, and stop cooking as soon as the egg has set.
What is the difference between salted steamed egg and a boiled egg?
Salted steamed egg is cooked over steam, while a boiled egg cooks in hot water, usually in its shell. When the egg is whisked with liquid before steaming, it sets into a tender custard rather than the firm white and yolk of a boiled egg.
What ingredients go into salted steamed egg?
Salted steamed egg needs egg and salt. For a smooth, spoonable custard, cooks often whisk in water or broth as well; these additions are optional and depend on whether the recipe is for a custard-style dish or a whole steamed egg.
How do you keep salted steamed egg smooth?
To keep salted steamed egg smooth, whisk without making too much foam, strain the mixture, and shield the dish from large drops of condensation. Gentle, even steam helps prevent a rubbery texture and holes in the custard.
When should you add salt to salted steamed egg?
Add salt to salted steamed egg before cooking and stir it through the egg mixture for an even taste. You can season it after steaming too, but salt sprinkled on top tends to make each bite taste less evenly seasoned.
Can you reheat salted steamed egg?
Yes, you can reheat salted steamed egg gently. Warm it covered over low steam, or use a microwave in short bursts and check between them; high heat can make the egg tough and cause a custard-style version to release liquid.
How long does salted steamed egg last in the fridge?
Keep salted steamed egg covered in the refrigerator and eat it within a few days. Cool it promptly rather than leaving it out for an extended time, and discard it if it develops an unusual smell or texture.
What can you serve with salted steamed egg?
Salted steamed egg pairs well with rice, vegetables, or plain toast, depending on how it is prepared. Because the egg is already salted, choose less-salty sides rather than adding salty sauces or cured foods to the same meal.
Can people with high blood pressure eat salted steamed egg?
People managing high blood pressure may need to limit salted steamed egg because its salt adds sodium. Use less salt or skip extra salty toppings; if you have an individual sodium target or treatment plan, ask your healthcare professional how it fits.
Salted steamed 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
15µg · 27% DV
Iodine
23µg · 15% DV
Phosphorus
99mg · 14% DV
Sodium
210mg · 9% DV
Potassium ⭐
63mg · 2% DV
Salted steamed egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Salted steamed 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 Salted steamed egg?
Salted steamed egg is made by seasoning beaten egg with salt and cooking it gently over steam. Steamed egg preparations appear in several food traditions, so this simple version does not point to one clearly defined place of origin. When cooked gently, it has a tender, moist texture, somewhere between a soft set custard and a delicate omelette.
Serve it warm for breakfast, as a light meal, or as a simple side; fresh herbs or vegetables make an easy accompaniment. It is protein-rich and low in carbohydrates, while the salt can make it high in sodium. If you want a milder result, use less salt and add flavour with herbs instead.
How Nutritious Is Salted steamed 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 Salted steamed 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 Salted steamed egg Contain Allergens?
Contains these allergens:
Which Diets Is Salted steamed 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
Salted steamed egg Fat Profile
SATURATED
1.65g
MONOUNSATURATED
2.05g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.