⏱ 10 min totalMicrowave Egg Caprese Cups
Per 1 serving · 218 g · 8 ingredients
of a 2,000 cal day
- Protein32g29% of calories
- Carbs7g7% of calories
- Fat31g64% of calories
- ✓ Keto-friendly
At a glance
One serving of Microwave Egg Caprese Cups (218 g) has 434 calories, with 32 g of protein, 7 g of carbohydrates and 31 g of fat. Most of its energy comes from fat (64% of calories). It is high in protein (63% DV), Vitamin A (22% DV) and Vitamin K (57% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 67%, 56% and 92% of the daily value.
High in
20%+ of the daily value
- Protein63%
- Vitamin A22%
- Vitamin K57%
- Thiamine33%
- Riboflavin (B2)49%
- Vitamin B632%
Good source of
10–19% of the daily value
- Vitamin D11%
- Vitamin E15%
- Niacin13%
- Folate (B9)10%
- Magnesium11%
- Copper12%
Watch
20%+ of the daily value
- Sodium67%
- Saturated fat56%
- Cholesterol92%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 2 slice Ham
2 oz Mozzarella cheese
1 extra large Egg
⅛ cup Basil pesto
2 grape tomato Grape tomatoes- 🥄1 dash Salt
1 dash Black pepper
½ tbsp, chopped Basil
Directions
- 1
Layer the slices of ham on the bottom and up the sides of a ramekin or small bowl, pressing into the creases and ruffling the edges. Sprinkle with mozzarella cheese.
- 2
Crack the egg into the ramekin and add pesto over the egg. Add a few grape tomato slices and season with salt and pepper.
- 3
Cover with a microwave-safe plate and cook on high for 1 minute and 30 seconds, or until the egg whites are fully set. If needed, continue in 20-second intervals. Adjust time if cooking multiple servings.
- 4
Garnish with fresh chopped basil leaves and additional salt and pepper if needed. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (218 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 202 μg | 22% |
| Vitamin C | 5 mg | 5% |
| Vitamin D | 2 μg | 11% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 68 μg | 57% |
| Thiamine | 0.4 mg | 33% |
| Riboflavin (B2) | 1 mg | 49% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 39 μg | 10% |
| Vitamin B12 | 1 μg | 50% |
| Pantothenic acid | 1 mg | 23% |
| Choline | 220 mg | 40% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 544 mg | 54% |
| Iron | 2 mg | 25% |
| Potassium | 389 mg | 8% |
| Magnesium | 47 mg | 11% |
| Phosphorus | 494 mg | 71% |
| Zinc | 3 mg | 30% |
| Copper | 0.1 mg | 12% |
| Manganese | 0.4 mg | 17% |
| Selenium | 37 μg | 67% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 16 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 137 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 412 μg | — |
| Lysine | 3 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 10 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 8 g | — |
| Proline | 2 g | — |
| Retinol | 160 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 434 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 82minWalking (3.5 mph)
- 52minCycling (moderate)
- 36minRunning (6 mph)
- 61minSwimming laps
Common questions
How many calories are in Microwave Egg Caprese Cups?
One serving of Microwave Egg Caprese Cups (1 serving) has 434 calories, which works out to 200 calories per 100 g. That is about 22% of a 2,000-calorie day.
Are Microwave Egg Caprese Cups high in protein?
It provides a solid 32 g of protein per serving (63% of the 50 g daily value), but protein supplies only 29% 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 Microwave Egg Caprese Cups keto-friendly?
It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 7% of calories.
How much sodium is in Microwave Egg Caprese Cups?
1545 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Microwave Egg Caprese Cups?
2.1 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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