Eggs Benedict is a classic breakfast dish that is loved by many for its rich and indulgent flavors. It typically consists of two poached eggs and Canadian bacon or ham served on top of an English muffin that has been slathered with hollandaise sauce. But with all of those delicious ingredients layered together, it’s easy to wonder just how many calories you’re consuming when you order Eggs Benedict. In this article, we’ll take a closer look at the calorie count for a standard serving of two Eggs Benedict.
Breaking Down the Ingredients
To determine the total calorie count for two Eggs Benedict, we first need to examine the nutritional information for each component of the dish:
Eggs
Eggs are one of the healthiest ingredients in Eggs Benedict. Two large poached eggs contain about 140 calories total. Eggs are packed with protein, providing 12 grams per two large eggs. They also contain vitamins and minerals like vitamin A, folate, and selenium.
English Muffin
A standard English muffin contains about 130 calories. English muffins are made from wheat flour, giving them a good amount of carbohydrates and fiber. Two halves of an English muffin have about 24 grams of total carbohydrates and 2-3 grams of dietary fiber. They offer B vitamins like thiamin and niacin as well.
Canadian Bacon/Ham
Canadian bacon or ham is the protein layer in Eggs Benedict. Two slices of Canadian bacon contain about 50 calories and provide 7 grams of protein. Lean sliced ham has a similar calorie count at around 40 calories for two slices. Both meats supply B vitamins including vitamin B12.
Hollandaise Sauce
Hollandaise is a rich, creamy sauce made from egg yolks, butter, lemon juice, and seasoning. It’s the highest calorie part of Eggs Benedict. A serving of 2-3 tablespoons of hollandaise sauce contains about 200 calories and 20 grams of fat. Despite the high calorie and fat content, hollandaise does provide some nutrition from the egg yolks, including vitamin A, folate, riboflavin, and selenium.
Total Calories in 2 Eggs Benedict
Adding up the individual calorie counts gives us the total for a full serving of two Eggs Benedict:
– 2 large eggs: 140 calories
– 2 halves of English muffin: 130 calories
– 2 slices Canadian bacon: 50 calories
– 2-3 tbsp hollandaise sauce: 200 calories
Total: Approximately 520-550 calories
So for a complete Eggs Benedict breakfast with two poached eggs, meat, muffin, and hollandaise, you’re looking at around 520-550 calories.
This calorie total is for Eggs Benedict made in a classic way with standard ingredients and normal serving sizes. The count can vary based on the exact recipe, portions, and specific ingredients used.
Nutrition Facts for 2 Eggs Benedict
Now that we know the approximate calorie count for two Eggs Benedict, let’s take a more detailed look at the full nutritional profile.
Here are the nutrition facts for a standard serving of two Eggs Benedict based on average values for each component:
| Nutrition Facts | Amount | % Daily Value* |
|---|---|---|
| Calories | 520 | 26% |
| Total Fat | 36g | 55% |
| Saturated Fat | 18g | 90% |
| Trans Fat | 1g | |
| Cholesterol | 535mg | 179% |
| Sodium | 820mg | 34% |
| Total Carbohydrates | 26g | 9% |
| Dietary Fiber | 2g | 8% |
| Protein | 19g | |
| Vitamin A | 15% | |
| Vitamin C | 2% | |
| Calcium | 4% | |
| Iron | 10% |
*Based on a 2000 calorie diet
As you can see, Eggs Benedict is very high in cholesterol due to the eggs and hollandaise sauce. It also provides a substantial amount of calories, fat, and saturated fat.
On the positive side, two Eggs Benedict supply about 19 grams of protein from the eggs, ham/bacon, and English muffin. You’ll also get a modest intake of important micronutrients like vitamin A, calcium, and iron.
Ways to Make Eggs Benedict Healthier
While traditional Eggs Benedict is high in calories, cholesterol, and saturated fat, there are some simple ways to lighten it up:
– Use egg whites instead of whole eggs. The egg whites still give you protein but remove the cholesterol and fat.
– Go for Canadian bacon or ham over sausage. Canadian bacon and ham are lower in fat and calories than sausage patties or links.
– Pick a whole wheat English muffin over plain. Whole wheat provides extra fiber, vitamins, and minerals.
– Opt for lighter hollandaise sauce. Make it from reduced-fat milk and a bit less butter.
– Use a heart healthy oil like olive oil when cooking. Olive oil contains healthy fats that can reduce bad cholesterol.
– Top with fresh veggies like spinach, tomato, or avocado. They add nutrients without many calories.
– Serve a side fruit cup instead of starchy hash browns or home fries. Fruit gives you fiber, vitamins, and antioxidants.
With a few simple substitutions and additions, you can still enjoy the decadent flavor of Eggs Benedict without going overboard on calories, cholesterol, saturated fat, and sodium.
Low Calorie Eggs Benedict Alternatives
If you want an option that’s lower in calories and fat than traditional Eggs Benedict, consider these tasty alternatives:
Eggs Florentine – 320 calories
– Replace the meat with sautéed spinach
– Use just 1 tablespoon hollandaise
– Have 1 whole wheat English muffin
Smoked Salmon Eggs Benedict – 350 calories
– Use sliced smoked salmon instead of meat
– Top with just 1 egg and serve open-faced
– Drizzle lightly with reduced-fat hollandaise
California Eggs Benedict – 250 calories
– Swap Canadian bacon for sliced avocado
– Mix hollandaise with plain Greek yogurt
– Serve on just 1 whole wheat English muffin half
Veggie Eggs Benedict – 300 calories
– Omit the meat entirely
– Add sautéed tomatoes, mushrooms, onions, and spinach
– Use just 1 tablespoon light hollandaise per serving
So you can still enjoy the flavors of Eggs Benedict in a lighter, healthier way by modifying the recipe and ingredients. With a few simple tweaks, you can cut the calories and fat significantly.
How Many Calories Should You Eat for Breakfast?
Now that we know how many calories are in two Eggs Benedict, how does that fit into a healthy breakfast?
According to nutrition experts, the ideal calorie range for breakfast is:
– Women: 300-400 calories
– Men: 400-500 calories
So two Eggs Benedict at around 520-550 calories would make up a high calorie breakfast, especially for women. Eating this size breakfast regularly could lead to excess calorie intake and weight gain over time if your other meals are also large.
To stay in a healthy calorie range at breakfast, try one of these options:
– 1 serving eggs + toast + fruit: 300-400 calories
– Oatmeal made with lowfat milk and fruit: 250-350 calories
– Yogurt parfait with Greek yogurt, fruit, & nuts: 300-400 calories
– Protein shake made with lowfat milk or water + banana: 200-300 calories
Aim to get some protein, fiber, and nutrients from food rather than just empty calories. And be sure to balance your breakfast intake with light lunches and dinners for appropriate calorie distribution.
Conclusion
Eggs Benedict makes for an indulgent and delicious breakfast. A standard serving of two Eggs Benedict contains approximately 520-550 calories based on the calorie count of its components: eggs, English muffin, Canadian bacon/ham, and hollandaise sauce.
While tasty, two Eggs Benedict are very high in cholesterol and saturated fat. You can reduce the calories, fat, and sodium by swapping out some ingredients for lighter options. Serving sizes also matter – one Egg Benedict or a half portion may better fit your nutrition needs.
To stay in a healthy calorie range at breakfast, aim for 300-500 calories including fiber, protein, and nutrients. Balance out your other meals to account for larger or smaller breakfasts. With some awareness and modifications, you can still enjoy Eggs Benedict as an occasional breakfast treat.