⏱ 20 min totalEgg Broccoli & Ham Muffins
Per 1 serving · 94 g · 7 ingredients
of a 2,000 cal day
- Protein11g52% of calories
- Carbs2.5g12% of calories
- Fat3.3g36% of calories
- ✓ Protein-dense
At a glance
One serving of Egg Broccoli & Ham Muffins (94 g) has 85 calories, with 11 g of protein, 2.5 g of carbohydrates and 3.3 g of fat. Most of its energy comes from protein (52% of calories). It is high in protein (22% DV), riboflavin (b2) (25% DV) and selenium (31% DV).
High in
20%+ of the daily value
- Protein22%
- Riboflavin (B2)25%
- Selenium31%
Good source of
10–19% of the daily value
- Vitamin C16%
- Vitamin K13%
- Thiamine10%
- Phosphorus12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 ³⁄₁₆ egg white (separated from yolk) Egg white
³⁄₁₆ large Egg
³⁄₁₆ cup chopped Broccoli
³⁄₁₆ clove Garlic
¹⁄₁₆ tsp Chili powder- ⅔ slice Ham
¹⁄₁₆ cup, shredded Mozzarella cheese
Directions
- 1
Preheat the oven to 360°F. Place the broccoli in a pot of boiling water and cook for approximately 3 minutes. Strain and cut into small pieces.
- 2
Beat the egg whites and whole egg in a medium-sized bowl. Add the minced garlic, and season with salt, pepper, and chili powder.
- 3
Grease a 6-mold muffin tray with oil or butter. Evenly divide the broccoli, ham, and mozzarella cheese among the molds.
- 4
Pour the beaten egg mixture into the molds and bake in the oven for 10-15 minutes, or until the eggs have set through.
Vitamins & minerals
Amounts for 1 serving (94 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 27 μg | 3% |
| Vitamin C | 14 mg | 16% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 16 μg | 13% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.1 mg | 9% |
| Folate (B9) | 17 μg | 4% |
| Vitamin B12 | 0.2 μg | 9% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 44 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 58 mg | 6% |
| Iron | 1 mg | 7% |
| Potassium | 199 mg | 4% |
| Magnesium | 15 mg | 4% |
| Phosphorus | 85 mg | 12% |
| Zinc | 1 mg | 5% |
| Copper | 0 mg | 5% |
| Manganese | 0.2 mg | 7% |
| Selenium | 17 μg | 31% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 8 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 89 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.1 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.3 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 0.5 g | — |
| Retinol | 19 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 85 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 16minWalking (3.5 mph)
- 10minCycling (moderate)
- 7minRunning (6 mph)
- 12minSwimming laps
Common questions
How many calories are in Egg Broccoli & Ham Muffins?
One serving of Egg Broccoli & Ham Muffins (1 serving) has 85 calories, which works out to 90 calories per 100 g. That is about 4.3% of a 2,000-calorie day.
Are Egg Broccoli & Ham Muffins high in protein?
Yes. It has 11 g of protein per serving, and 52% of its calories come from protein (13 g of protein per 100 calories).
Are Egg Broccoli & Ham Muffins keto-friendly?
It is hard to fit into a strict keto diet. One serving has 2 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Egg Broccoli & Ham Muffins?
343 mg per serving.
How much sugar is in Egg Broccoli & Ham Muffins?
0.7 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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