Eggs Benedict
Moderate nutritional value
Poached eggs on an English muffin with hollandaise.
Eggs Benedict is a toasted English muffin half topped with Canadian bacon or ham and a poached egg, then covered with hollandaise, a warm sauce of egg yolks, butter and lemon juice. It is high in fat, much of it saturated from the butter-rich hollandaise, with moderate protein from the eggs and bacon. Asking for the sauce on the side, or using half as much, cuts the fat considerably.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 11g | 19.6% |
| Fat | 22g | 31.4% |
| Carbs | 8g | 2.7% |
| Simple Sugars | 2.8g | Estimate |
| Complex Carbs | 5.2g | Estimate |
| Water | 58g | 2.3% |
| Calories | 280 | 12.4% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 11.9 | g | 59.5% |
| Monounsaturated | 7.01 | g | 28.0% |
| Polyunsaturated | 1.82 | g | 14.0% |
| Omega-3 | 0.546 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 29 | mg | 3.2% |
| Omega-6 | 1.274 | g | Estimate |
| Trans | 0.02 | g | 1.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.91 | mg |
| Vitamin E | 1.01 | mg |
| Selenium | 26 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 188 | mcg | 20.9% |
| vitamin B1 | 0.128 | mg | 10.7% |
| vitamin B2 | 0.223 | mg | 17.2% |
| vitamin B3 | 1.48 | mg | 9.3% |
| vitamin B6 | 0.109 | mg | 6.4% |
| vitamin B9 | 28.1 | mcg | 7.0% |
| vitamin B12 | 0.481 | mcg | 20.0% |
| vitamin C | 0.913 | mg | 1.0% |
| vitamin D | 1.01 (40 IU) | mcg | 6.7% |
| vitamin E | 1.01 | mg | 6.7% |
| vitamin K | 2.5 | mcg | 2.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 45.4 | mg | 4.5% |
| iron | 1.07 | mg | 5.9% |
| magnesium | 12.8 | mg | 3.2% |
| phosphorus | 172 | mg | 24.6% |
| potassium | 216 | mg | 8.3% |
| sodium | 375 | mg | 16.3% |
| zinc | 0.998 | mg | 9.1% |
| copper | 0.069 | mg | 7.7% |
| manganese | 0.087 | mg | 3.8% |
| selenium | 26 | mcg | 47.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 331 | mg | 47.3% | 169% |
| Isoleucine | 547 | mg | 39.1% | 149% |
| Leucine | 916 | mg | 33.6% | 123% |
| Lysine | 806 | mg | 38.4% | 137% |
| Methionine | 481 | mg | 45.8% | 171% |
| Phenylalanine | 950 | mg | 54.3% | 190% |
| Threonine | 465 | mg | 44.3% | 152% |
| Tryptophan | 136 | mg | 48.6% | 169% |
| Valine | 638 | mg | 35.1% | 131% |
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Recipe
See full recipeIngredients
- Eggs 4
- English muffins 2, split
- Canadian bacon or ham slices 4
- Egg yolks (for hollandaise) 3
- Unsalted butter, melted 120 g
- Lemon juice 1 tbsp
- White wine vinegar 1 tbsp
- Cayenne pepper a pinch
- Salt to taste
- Chives, chopped 1 tbsp
Instructions
- 1
Make the hollandaise: whisk the egg yolks with lemon juice over a pan of barely simmering water until pale and thickened, then slowly stream in the melted butter, whisking, until glossy; season with salt and cayenne and keep warm.
- 2
Toast the split English muffins and lightly fry or warm the Canadian bacon in a dry pan.
- 3
Bring a wide pan of water to a gentle simmer and add the white wine vinegar.
- 4
Crack each egg into a cup, swirl the water, and slide the eggs in one at a time; poach for about 3 minutes until whites are set but yolks still soft.
- 5
Lift the poached eggs out with a slotted spoon and drain on paper towel.
- 6
Top each muffin half with bacon, then a poached egg.
- 7
Spoon warm hollandaise over the eggs, sprinkle with chives and a dusting of cayenne, and serve immediately.