Egg, Benedict: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
An iconic brunch dish, Eggs Benedict features perfectly poached eggs, Canadian bacon, and a luscious hollandaise sauce, all atop a toasted English muffin. --- RECIPE --- Servings: 2 Prep Time: 20 minutes Ingredients: - 2 English muffins, split and toasted - 4 slices Canadian bacon, lightly fried - 4 large eggs - For Hollandaise Sauce: - 3 egg yolks - 1/2 cup unsalted butter, melted - 1 tablespoon lemon juice - Pinch of salt - Pinch of cayenne pepper Instructions: 1. Prepare Hollandaise: Whisk egg yolks and lemon juice in a heatproof bowl over a saucepan of simmering water (bain-marie) until light and frothy. Slowly drizzle in melted butter while continuously whisking until the sauce thickens. Season with salt and cayenne. Keep warm. 2. Poach Eggs: Bring a pot of water to a gentle simmer. Carefully crack each egg into a small bowl, then gently slide into the simmering water. Cook for 3-4 minutes until whites are set and yolks are still runny. Remove with a slotted spoon. 3. Assemble: Place toasted English muffin halves on plates. Top each half with a slice of Canadian bacon, then a poached egg. Spoon generous amounts of hollandaise sauce over each egg. Serve immediately.
Per 100g reference serving, Egg, Benedict provides 288 kcal of energy, 13.8g protein (19% of calories), 8.48g total carbohydrates (12% of calories, including 0.6g dietary fiber and 1.17g sugars), and 22.1g total fat (69% of calories).
Vitamins Profile in Egg, Benedict (Per 100g)
Track how Egg, Benedict contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 1.4 mg | 1.6% DV |
| Vitamin D (D2 + D3) | 1.4 µg | 7% DV |
| Vitamin B12 (Cobalamin) | 0.49 µg | 20.4% DV |
| Vitamin A (RAE) | 232 µg | 25.8% DV |
| Vitamin E (Alpha-Tocopherol) | 1.14 mg | 7.6% DV |
| Vitamin K (Phylloquinone) | 3.5 µg | 2.9% DV |
| Vitamin B1 (Thiamin) | 0.264 mg | 22% DV |
| Vitamin B2 (Riboflavin) | 0.241 mg | 18.5% DV |
| Vitamin B3 (Niacin) | 3.2 mg | 20% DV |
| Vitamin B6 (Pyridoxine) | 0.124 mg | 7.3% DV |
| Total Folate (Vitamin B9) | 41 µg | 10.2% DV |
| Folate (Dietary Folate Equivalents) | 46 µg | 11.5% DV |
| Natural Food Folate | 33 µg | 8.2% DV |
| Choline | 168 mg | 30.5% DV |
| Preformed Retinol | 228 µg | 25.3% DV |
| Beta-Carotene | 49 µg | 1.4% DV |
| Alpha-Carotene | 4 µg | 0.3% DV |
| Beta-Cryptoxanthin | 8 µg | 1.3% DV |
| Lutein + Zeaxanthin | 249 µg | 2.5% DV |
Minerals & Electrolytes in Egg, Benedict (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 1.56 mg | 8.7% DV |
| Calcium (Ca) | 58 mg | 4.5% DV |
| Magnesium (Mg) | 15 mg | 3.6% DV |
| Potassium (K) | 325 mg | 6.9% DV |
| Zinc (Zn) | 1.19 mg | 10.8% DV |
| Selenium (Se) | 30.4 µg | 55.3% DV |
| Phosphorus (P) | 185 mg | 14.8% DV |
| Copper (Cu) | 0.047 mg | 5.2% DV |
| Sodium (Na) | 468 mg | 20.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.01 g | 2% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.005 g | 1% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.122 g | 7.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 1.75 g | 12.5% DV |
| Monounsaturated Fat (MUFA) | 6.15 g | 20.5% DV |
| Polyunsaturated Fat (PUFA) | 2.04 g | 10.2% DV |
| Saturated Fat (SFA) | 10.3 g | 51.3% DV |
| Dietary Cholesterol | 271 mg | 90.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Egg, Benedict contains 288 calories (kcal), 13.8g of protein, 8.48g of carbohydrates (0.6g fiber, 1.17g total sugars), and 22.1g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Egg, Benedict has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 5.64 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Egg, Benedict: Cereals containing gluten, Eggs, Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Egg, Benedict by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.