⏱ 6 min totalEgg in a Cup
Per 1 serving · 72 g · 5 ingredients
of a 2,000 cal day
- Protein7.8g17% of calories
- Carbs12g25% of calories
- Fat12g58% of calories
- ✓ Sugar free
At a glance
One serving of Egg in a Cup (72 g) has 185 calories, with 7.8 g of protein, 12 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (58% of calories). It is high in riboflavin (b2) (23% DV), Vitamin B12 (20% DV) and choline (27% DV). Keep an eye on saturated fat and cholesterol, which provide 27% and 67% of the daily value.
High in
20%+ of the daily value
- Riboflavin (B2)23%
- Vitamin B1220%
- Choline27%
- Iron21%
- Selenium31%
Good source of
10–19% of the daily value
- Vitamin A14%
- Thiamine11%
- Folate (B9)11%
- Pantothenic acid17%
- Phosphorus17%
Watch
20%+ of the daily value
- Saturated fat27%
- Cholesterol67%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Bring a pot of water to a boil. (Use enough water to just cover the eggs once they are in the pot.) Add eggs, and cook for 3 minutes. The yolks need to be runny.
- 2
While the eggs cook, crush the crackers into two coffee mugs with the butter. When the eggs are done, remove from the water, and peel.
- 3
Place one soft-boiled egg into each cup. Mix into the crackers, and season with salt and pepper.
Vitamins & minerals
Amounts for 1 serving (72 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 129 μg | 14% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 5 μg | 4% |
| Thiamine | 0.1 mg | 11% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.1 mg | 8% |
| Folate (B9) | 44 μg | 11% |
| Vitamin B12 | 0.5 μg | 20% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 151 mg | 27% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 33 mg | 3% |
| Iron | 2 mg | 21% |
| Potassium | 94 mg | 2% |
| Magnesium | 10 mg | 2% |
| Phosphorus | 116 mg | 17% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 6% |
| Manganese | 0.1 mg | 5% |
| Selenium | 17 μg | 31% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 11 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 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 | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.4 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.5 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.4 g | — |
| Retinol | 128 μg | — |
| Serine | 1 g | — |
| Starch | 10 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.5 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 185 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 35minWalking (3.5 mph)
- 22minCycling (moderate)
- 15minRunning (6 mph)
- 26minSwimming laps
Common questions
How many calories are in Egg in a Cup?
One serving of Egg in a Cup (1 serving) has 185 calories, which works out to 256 calories per 100 g. That is about 9.3% of a 2,000-calorie day.
Is Egg in a Cup high in protein?
Not especially. It has 7.8 g of protein per serving, and protein supplies 17% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Egg in a Cup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 25% 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 in a Cup?
290 mg per serving.
How much sugar is in Egg in a Cup?
0.4 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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