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Steamed egg Calories
High-quality protein, rich in vitamin B12 and selenium. Steaming makes it light and low-fat.
CALORIES
GI
POTASSIUM
FIBER
Steamed egg Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.5g
· 36%
Fat
9.5g
· 61%
Fiber
0g
Steamed egg Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.45mg · 35% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Iodine
47µg · 31% DV
Phosphorus
190mg · 27% DV
Zinc
1mg · 9% DV
Steamed egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Steamed egg Contain Allergens?
Contains these allergens:
Which Diets Is 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
Steamed egg Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 24:1
Above the ideal 4:1 (24:1).
Foods Similar to Steamed egg
Steamed egg — Frequently Asked Questions
Is steamed egg meaningfully different from boiled egg?
Their nutrition is broadly similar; the main difference is texture and cooking method. Steaming usually gives a softer, more delicate result that some people find easier to eat.
How do I keep steamed egg from turning rubbery?
Rubbery texture usually comes from too much heat or overcooking. Gentle steam and stopping as soon as it sets help keep it smooth.
Do I need to add milk to steamed egg?
No, milk is optional. Water, broth, or nothing at all can work, depending on whether you want a lighter or firmer texture.
Is steamed egg better before or after a workout?
It can fit either time. Before training it may be better with an easy carb source, while after training it pairs well with carbohydrate-rich foods for a more complete recovery meal.
Can I eat steamed egg at night?
Yes, many people tolerate it well in the evening. Because it is softly cooked rather than fried, it may feel lighter, though individual digestion varies.
How long does steamed egg keep in the fridge?
It should be cooled promptly and refrigerated. For best quality, eat it soon and reheat gently so it does not overcook.
Can steamed egg be frozen?
It can be frozen, but the texture often becomes watery or spongy after thawing. Fresh is usually the better option.
What should I eat with steamed egg?
It goes well with vegetables, rice, toast, or soup depending on the meal. Pairing it with fiber-rich foods can make the meal more filling.
If steamed egg turns gray-green, has it gone bad?
Not necessarily. That color can appear when egg is overcooked, due to a reaction around the yolk rather than spoilage.
Who should be careful with steamed egg?
Anyone with an egg allergy should avoid it. People at higher food-safety risk, such as pregnant adults, older adults, or immunocompromised individuals, should choose fully cooked egg.
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Nutrition data compiled from USDA FoodData Central and scientific sources.