⏱ 40 min totalEgg and Kale Muffin
Per 1 serving · 62 g · 6 ingredients
of a 2,000 cal day
- Protein6.7g27% of calories
- Carbs1.7g7% of calories
- Fat7.1g66% of calories
- ✓ Keto-friendly
- ✓ Sugar free
At a glance
One serving of Egg and Kale Muffin (62 g) has 97 calories, with 6.7 g of protein, 1.7 g of carbohydrates and 7.1 g of fat. Most of its energy comes from fat (66% of calories). It is high in Vitamin K (34% DV), choline (27% DV) and selenium (28% DV). Keep an eye on sodium and cholesterol, which provide 54% and 62% of the daily value.
High in
20%+ of the daily value
- Vitamin K34%
- Choline27%
- Selenium28%
Good source of
10–19% of the daily value
- Vitamin A12%
- Riboflavin (B2)18%
- Vitamin B1218%
- Pantothenic acid16%
- Iron13%
- Phosphorus15%
Watch
20%+ of the daily value
- Sodium54%
- Cholesterol62%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ tbsp Coconut oil
1 large Egg- 🥄³⁄₁₆ tbsp Salt
³⁄₁₆ tbsp Black pepper
¹⁄₁₆ cup, chopped Kale
³⁄₁₆ clove Garlic
Directions
- 1
Preheat oven to 350 degrees F and grease a muffin tin with the coconut oil.
- 2
Whisk eggs, salt, and pepper.
- 3
Chop kale and garlic. Add to the egg mixture and stir to combine.
- 4
Pour into the prepared muffin tins. Bake for 20-25 minutes until a ttothpick comes out clean. Let cool and enjoy!
Vitamins & minerals
Amounts for 1 serving (62 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 108 μg | 12% |
| Vitamin C | 7 mg | 8% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 41 μg | 34% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 0.1 mg | 1% |
| Vitamin B6 | 0.1 mg | 8% |
| Folate (B9) | 32 μg | 8% |
| Vitamin B12 | 0.4 μg | 18% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 147 mg | 27% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 43 mg | 4% |
| Iron | 1 mg | 13% |
| Potassium | 113 mg | 2% |
| Magnesium | 11 mg | 3% |
| Phosphorus | 107 mg | 15% |
| Zinc | 1 mg | 6% |
| Copper | 0.1 mg | 15% |
| Manganese | 0.2 mg | 8% |
| Selenium | 16 μg | 28% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 3 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 334 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.3 g | — |
| Retinol | 80 μg | — |
| Serine | 0.5 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 97 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 18minWalking (3.5 mph)
- 12minCycling (moderate)
- 8minRunning (6 mph)
- 14minSwimming laps
Common questions
How many calories are in Egg and Kale Muffin?
One serving of Egg and Kale Muffin (1 serving) has 97 calories, which works out to 156 calories per 100 g. That is about 4.9% of a 2,000-calorie day.
Is Egg and Kale Muffin high in protein?
Not especially. It has 6.7 g of protein per serving, and protein supplies 27% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Egg and Kale Muffin keto-friendly?
It can fit a ketogenic diet: 1 g of net carbs per serving, with carbs making up 7% of calories.
How much sodium is in Egg and Kale Muffin?
1236 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Egg and Kale Muffin?
0.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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