⏱ 23 min totalEgg Muffins
Per 1 serving · 130 g · 7 ingredients
of a 2,000 cal day
- Protein12g28% of calories
- Carbs4.4g11% of calories
- Fat11g62% of calories
At a glance
One serving of Egg Muffins (130 g) has 166 calories, with 12 g of protein, 4.4 g of carbohydrates and 11 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (23% DV), Vitamin A (20% DV) and Vitamin C (34% DV). Keep an eye on saturated fat and cholesterol, which provide 26% and 68% of the daily value.
High in
20%+ of the daily value
- Protein23%
- Vitamin A20%
- Vitamin C34%
- Riboflavin (B2)25%
- Vitamin B1225%
- Choline28%
Good source of
10–19% of the daily value
- Vitamin K13%
- Vitamin B615%
- Folate (B9)12%
- Pantothenic acid19%
- Calcium17%
- Iron14%
Watch
20%+ of the daily value
- Saturated fat26%
- Cholesterol68%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
³⁄₁₆ medium Red bell pepper
³⁄₁₆ medium Onion
³⁄₁₆ medium whole Tomatoes
¹⁄₁₆ cup Spinach
1 large Egg- 🥄³⁄₁₆ dash Salt
³⁄₁₆ cup, shredded Cheddar cheese
Directions
- 1
Preheat the oven to 400 degrees F.
- 2
Wash and dice the pepper, onions, spinach, and tomatoes and put them in a large mixing bowl.
- 3
Add the eggs, cheese, and salt and mix well.
- 4
Grease the muffin tin with oil and pour the egg mixture evenly into the muffin slots. (If you think they might still stick to the pan use some muffin cups)
- 5
Pop the tray into the oven for 15-18 minutes or until the tops are firm to the touch. Enjoy!
Vitamins & minerals
Amounts for 1 serving (130 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 181 μg | 20% |
| Vitamin C | 30 mg | 34% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 1 mg | 8% |
| Vitamin K | 15 μg | 13% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.3 mg | 25% |
| Niacin | 0.4 mg | 3% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 49 μg | 12% |
| Vitamin B12 | 1 μg | 25% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 154 mg | 28% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 165 mg | 17% |
| Iron | 1 mg | 14% |
| Potassium | 214 mg | 5% |
| Magnesium | 20 mg | 5% |
| Phosphorus | 205 mg | 29% |
| Zinc | 1 mg | 13% |
| Copper | 0.1 mg | 9% |
| Manganese | 0.1 mg | 5% |
| Selenium | 21 μg | 38% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 25 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 571 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 8 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 527 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 128 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 166 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 31minWalking (3.5 mph)
- 20minCycling (moderate)
- 14minRunning (6 mph)
- 23minSwimming laps
Common questions
How many calories are in Egg Muffins?
One serving of Egg Muffins (1 serving) has 166 calories, which works out to 127 calories per 100 g. That is about 8.3% of a 2,000-calorie day.
Are Egg Muffins high in protein?
It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 28% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Egg Muffins keto-friendly?
It is hard to fit into a strict keto diet. One serving has 3 g of net carbs and 11% 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 Muffins?
223 mg per serving.
How much sugar is in Egg Muffins?
2.4 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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