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Egg Benedict Calories
Classic breakfast dish with poached egg, English muffin, ham, and hollandaise sauce.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Egg Benedict (180 g) has 396 calories. That works out to 220 calories per 100 g. It contains 28.8 g of carbs, 17.1 g of protein, 24.3 g of fat and 1.3 g of fiber. Its 2 µg of B12 covers 83% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Egg Benedict Nutrition Facts
Selected: 1 serving (medium) · 180 g
396
KCAL / 180G
Carbs
28.8g
· 10% DV
Protein
17.1g
· 34% DV
Fat
24.3g
· 31% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 29% · Protein 17% · Fat 54%
Egg Benedict nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 396 kcal | |
| Total fat | 24.3 g | 31% |
| Saturated fat | 9.36 g | 47% |
| Trans fat | 0.18 g | |
| Sodium | 846 mg | 37% |
| Total carbohydrate | 28.8 g | 10% |
| Fiber | 1.3 g | 5% |
| Protein | 17.1 g | 34% |
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 Egg Benedict?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 396 kcal |
| 1 piece (half) | 90 g | 198 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (small) | 120 g | 264 kcal |
| 1 piece (thin) | 140 g | 308 kcal |
| 1 piece (whole) | 180 g | 396 kcal |
| 1 piece (thick) | 200 g | 440 kcal |
| 1 serving (large) | 250 g | 550 kcal |
| 2 piece (double) | 360 g | 792 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Egg Benedict
What is Egg Benedict?
Egg Benedict is a breakfast dish made with a toasted English muffin, ham, a poached egg, and hollandaise sauce. It is usually served warm, with the runny yolk mixing into the rich sauce.
How do you make Egg Benedict?
To make Egg Benedict, toast an English muffin, top it with ham and a poached egg, then spoon hollandaise sauce over everything. Assemble it just before serving so the muffin stays crisp.
Why is Egg Benedict called Benedict?
Egg Benedict is commonly linked to a New York restaurant story involving a diner named Lemuel Benedict, though accounts of its origin differ. The dish became known for its combination of muffin, ham, poached egg, and hollandaise.
What is hollandaise sauce on Egg Benedict made of?
The hollandaise on Egg Benedict is an emulsion of egg yolks and melted butter, usually sharpened with lemon juice. Whisk it gently over low heat; overheating can scramble the yolks or cause the sauce to split.
How do you poach eggs for Egg Benedict?
For Egg Benedict, slide a fresh egg into gently simmering water and cook until the white is set while the yolk stays soft. Avoid a rolling boil, which can scatter the white and leave an uneven shape.
What is the difference between Egg Benedict and Eggs Florentine?
Egg Benedict traditionally has ham beneath the poached egg, while Eggs Florentine replaces the ham with spinach. Both are usually served on an English muffin and finished with hollandaise sauce.
Can you make Egg Benedict without ham?
Yes, you can make Egg Benedict without ham by using sautéed spinach, smoked salmon, or roasted vegetables instead. Smoked salmon is often served as Eggs Royale, while spinach makes it similar to the Florentine variation.
Can you make Egg Benedict ahead of time?
You can prepare the components of Egg Benedict ahead, but assembling the whole dish early makes the muffin soggy and the egg less appealing. Keep the components separate, then toast the muffin and assemble just before serving.
What should you serve with Egg Benedict?
Serve Egg Benedict with a green salad, grilled tomatoes, or sautéed vegetables for a fresh contrast to the rich hollandaise. Crispy potatoes are another common brunch side if you want a heartier plate.
Can you reheat leftover Egg Benedict?
Leftover Egg Benedict is difficult to reheat well because the poached egg can overcook and the hollandaise can separate. Refrigerate leftovers promptly, then reheat the components gently and separately; freshly assembled Egg Benedict has the best texture.
Egg Benedict Vitamins & Minerals
Vitamins
B12
1.98µg · 83% DV
Biotin
23.4µg · 78% DV
B5
1.53mg · 31% DV
B2
0.4mg · 31% DV
Minerals
Selenium
32µg · 58% DV
Sodium
846mg · 37% DV
Phosphorus
216mg · 31% DV
Iodine
40µg · 27% DV
Potassium ⭐
234mg · 7% DV
Egg Benedict Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg Benedict
To burn the 396 calories in 1 serving (medium) (180 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 Egg Benedict?
Egg Benedict pairs a poached egg and ham with hollandaise on a toasted English muffin. It is a familiar American brunch dish, often associated with New York, though its exact origin is disputed. The buttery, lemony sauce gives the plate its rich, savoury character.
In the US and Canada it is a popular choice on brunch menus; elsewhere, it is often served as a café-style breakfast. The runny yolk soaks into the muffin, while the ham adds a salty contrast. It offers some protein but is also quite rich, so you can ask for the hollandaise on the side or serve it with fresh greens for a lighter meal.
How Nutritious Is Egg Benedict?
Nutrient density
Medium
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 Egg 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 Egg Benedict Contain Allergens?
Contains these allergens:
Which Diets Is Egg 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
Egg Benedict Fat Profile
SATURATED
9.36g
MONOUNSATURATED
10.26g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 9.4:1
Above the ideal 4:1 (9.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.