⏱ 30 min totalEgg Cups
Per 1 serving · 224 g · 7 ingredients
of a 2,000 cal day
- Protein15g62% of calories
- Carbs7.3g31% of calories
- Fat0.7g7% of calories
- ✓ Protein-dense
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Egg Cups (224 g) has 95 calories, with 15 g of protein, 7.3 g of carbohydrates and 0.7 g of fat. Most of its energy comes from protein (62% of calories). It is high in protein (29% DV), Vitamin C (76% DV) and Vitamin K (64% DV).
High in
20%+ of the daily value
- Protein29%
- Vitamin C76%
- Vitamin K64%
- Riboflavin (B2)45%
- Selenium45%
Good source of
10–19% of the daily value
- Vitamin A14%
- Vitamin B616%
- Folate (B9)14%
- Iron10%
- Manganese12%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 spray , about 1/3 second Cooking spray
½ cup Egg white
½ cup Spinach
¼ medium Red bell pepper
¼ medium Green bell pepper
¼ medium Onion- 🥄1 dash Salt
Directions
- 1
Preheat oven to 375 degrees F. Spray muffin tin with non-stick cooking spray.
- 2
Fill muffin cup halfway with liquid egg whites (you may not fill the full tray, depending on number of servings). Add chopped veggies to each cup until almost full.
- 3
Bake for 20 minutes until eggs are set.
- 4
Cool and enjoy!
Vitamins & minerals
Amounts for 1 serving (224 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 122 μg | 14% |
| Vitamin C | 68 mg | 76% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 76 μg | 64% |
| Thiamine | 0.1 mg | 7% |
| Riboflavin (B2) | 1 mg | 45% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 56 μg | 14% |
| Vitamin B12 | 0.1 μg | 5% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 9 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 35 mg | 3% |
| Iron | 1 mg | 10% |
| Potassium | 437 mg | 9% |
| Magnesium | 35 mg | 8% |
| Phosphorus | 47 mg | 7% |
| Zinc | 0.3 mg | 3% |
| Copper | 0.1 mg | 7% |
| Manganese | 0.3 mg | 12% |
| Selenium | 25 μg | 45% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,389 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 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 | 0.5 g | — |
| Monounsaturated fats | 0.2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 95 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 18minWalking (3.5 mph)
- 11minCycling (moderate)
- 8minRunning (6 mph)
- 13minSwimming laps
Common questions
How many calories are in Egg Cups?
One serving of Egg Cups (1 serving) has 95 calories, which works out to 42 calories per 100 g. That is about 4.8% of a 2,000-calorie day.
Are Egg Cups high in protein?
Yes. It has 15 g of protein per serving, and 62% of its calories come from protein (15 g of protein per 100 calories).
Are Egg Cups keto-friendly?
It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 31% 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 Cups?
372 mg per serving.
How much sugar is in Egg Cups?
4.1 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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