Calorie guide · American
Eggs Benedictcalories and macros
One serving of Eggs Benedict has about 580 kcal, with 32 g protein, 28 g carbohydrates and 37 g fat. That is roughly 22% of calories from protein, 20% from carbs and 58% from fat.
Where the calories come from
- Protein32 g22%
- Carbs28 g20%
- Fat37 g58%
Eggs Benedict tops a toasted English muffin (57 g) with 50 g of Canadian bacon, two poached eggs and a hollandaise sauce made from an egg yolk, 25 g of butter and lemon juice. A serving is roughly 580 kcal with 32 g of protein and 28 g of carbohydrates, mostly from the muffin, while the hollandaise alone supplies close to two-thirds of the 37 g of fat.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~250 g) | Share of calories |
|---|---|---|---|
| Calories | 232 kcal | 580 kcal | 100% |
| Protein | 12.8 g | 32 g | 22% |
| Carbs | 11.2 g | 28 g | 20% |
| Fat | 14.8 g | 37 g | 58% |
How many calories in 100 g of Eggs Benedict?
A typical serving of Eggs Benedict weighs about 250 g, so 100 g has about 232 kcal, 12.8 g protein, 11.2 g carbohydrates and 14.8 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 125 g | 290 | 16 g | 14 g | 18.5 g |
| 1 serving | 250 g | 580 | 32 g | 28 g | 37 g |
| 1½ servings | 375 g | 870 | 48 g | 42 g | 55.5 g |
| 2 servings | 500 g | 1160 | 64 g | 56 g | 74 g |
| 100 g | 100 g | 232 | 12.8 g | 11.2 g | 14.8 g |
| 200 g | 200 g | 464 | 25.6 g | 22.4 g | 29.6 g |
Vitamins and minerals in Eggs Benedict
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 1.6 g | 6% |
| Sugars | 2.5 g | – |
| Saturated fat | 19 g | 95% |
| Sodium | 1,350 mg | 59% |
| Potassium | 450 mg | 10% |
| Calcium | 190 mg | 15% |
| Iron | 4 mg | 22% |
| Vitamin C | 5 mg | 6% |
| Vitamin A | 400 µg | 44% |
| Vitamin D | 2.7 µg | 14% |
| Vitamin B12 | 1.6 µg | 67% |
Allergens in Eggs Benedict
- Eggs
- Gluten
- Milk
A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.
Which diets does Eggs Benedict fit?
A typical serving of Eggs Benedict is not tagged as vegetarian, vegan, gluten-free, keto, paleo or pescatarian. Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Eggs Benedict?
For a 70 kg adult, the 580 kcal in one serving is about 135 minutes of comfortable walking or 99 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 135 min |
| Brisk walk (about 5.5 km/h) | 99 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
Toasted English muffin topped with Canadian bacon, two poached eggs and buttery hollandaise sauce.
- 2 Eggs
- 1 English Muffin (57g)
- 50g Canadian Bacon
- 25g Butter, 1 Egg Yolk, Lemon (hollandaise)
How to make it
- Melt 25 g butter. Whisk 1 egg yolk with 1 tsp lemon juice in a heatproof bowl over barely simmering water, then slowly whisk in the butter until thick. Season and keep warm.
- Split a 57 g English muffin and toast it. Warm 50 g Canadian bacon in a dry pan for 1 to 2 minutes per side.
- Bring a pan of water to a gentle simmer, crack in 2 eggs and poach for 3 to 4 minutes until the whites are fully set.
- Lay the bacon on the muffin halves, top each with a drained poached egg and spoon over the hollandaise.
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How to make it lighter
- Use half the hollandaise, or swap it for Greek yogurt mixed with lemon and mustard.
- Serve it open on one muffin half with spinach underneath instead of bacon.
- Add a side of fruit or grilled tomatoes instead of hash browns.
Lighter alternatives
More American dishes
Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Eggs Benedict?
A typical serving of Eggs Benedict has about 580 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Eggs Benedict?
About 232 kcal. That is based on a typical serving of about 250 g with 580 kcal; the real figure changes with the recipe and how much oil is used.
Is Eggs Benedict high in protein?
Yes. With about 32 g of protein per serving (22% of its calories), Eggs Benedict is a good protein source.
Can I eat Eggs Benedict while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Eggs Benedict?
Roughly 135 minutes of comfortable walking for a 70 kg adult, or about 99 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Eggs Benedict vegetarian?
No. A typical serving of Eggs Benedict contains meat or fish.
Is Eggs Benedict gluten-free?
Usually not. A typical serving contains wheat or another gluten source.
How can I make Eggs Benedict lighter?
Use half the hollandaise, or swap it for Greek yogurt mixed with lemon and mustard. Serve it open on one muffin half with spinach underneath instead of bacon. Add a side of fruit or grilled tomatoes instead of hash browns.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (250 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.