Deviled eggs are a popular snack or appetizer that consists of hard-boiled eggs halved and filled with a mixture of yolk and various seasonings. The nutritional content of deviled eggs can vary depending on the ingredients used, but they are generally a good source of protein, vitamins, and minerals. A single large deviled egg typically contains around 78 calories, 6 grams of fat, 3 grams of protein, and 1 gram of carbohydrates.
Nutritional Breakdown
A closer look at the nutritional breakdown of deviled eggs reveals that they are a nutrient-dense food. The protein content comes from the egg yolks and whites, while the fat content comes from the yolks and any added ingredients such as mayonnaise. Deviled eggs are also a good source of various vitamins and minerals, including vitamin D, vitamin B12, and iron. The exact nutritional content will depend on the recipe used, but here is a general breakdown of the nutrients found in a single large deviled egg:
| Nutrient | Amount |
|---|---|
| Calories | 78 |
| Protein | 3g |
| Fat | 6g |
| Carbohydrates | 1g |
| Vitamin D | 6% of the Daily Value (DV) |
| Vitamin B12 | 10% of the DV |
| Iron | 5% of the DV |
Vitamins and Minerals
Deviled eggs are a good source of several important vitamins and minerals. Vitamin D is essential for bone health, and deviled eggs provide around 6% of the recommended daily intake. Vitamin B12 plays a crucial role in the production of red blood cells, and deviled eggs provide around 10% of the recommended daily intake. Iron is important for healthy red blood cells, and deviled eggs provide around 5% of the recommended daily intake. Other vitamins and minerals found in deviled eggs include riboflavin, folate, and zinc.
Health Benefits
Deviled eggs can be a healthy addition to a balanced diet due to their high protein content and rich array of vitamins and minerals. The protein in deviled eggs can help to build and repair muscles, making them a great snack for athletes or individuals who engage in regular physical activity. The vitamins and minerals found in deviled eggs can also help to support overall health and wellbeing, including healthy bones, skin, and hair. However, it’s worth noting that deviled eggs are relatively high in cholesterol, with a single large egg containing around 186 milligrams. As such, they should be consumed in moderation as part of a balanced diet.
Low-Carb and Keto Diets
Deviled eggs can be a great snack for individuals following a low-carb or keto diet. With only 1 gram of carbohydrates per serving, they can help to support weight loss and improve blood sugar control. The high fat content of deviled eggs also makes them a good fit for keto diets, which emphasize high-fat, low-carbohydrate foods. However, it’s worth noting that some recipes may include added ingredients such as sugar or corn syrup, which can increase the carbohydrate content. As such, it’s always a good idea to check the ingredients and nutrition label before consuming deviled eggs as part of a low-carb or keto diet.
Recipe Variations
There are many different ways to make deviled eggs, and the nutritional content can vary depending on the recipe used. Some popular variations include:
- Bacon and chive deviled eggs: These add a smoky, savory flavor and a boost of protein from the bacon.
- Spicy deviled eggs: These add a kick of heat from ingredients such as hot sauce or diced jalapenos.
- Roasted garlic deviled eggs: These add a rich, nutty flavor and a boost of antioxidants from the roasted garlic.
Nutrition Comparison
A comparison of the nutritional content of different deviled egg recipes reveals that some variations can be significantly higher in calories and fat than others. For example, a recipe that includes bacon and chives may have a higher calorie and fat content than a recipe that uses low-fat mayonnaise and chopped vegetables. Here is a comparison of the nutritional content of different deviled egg recipes:
| Recipe | Calories | Protein | Fat | Carbohydrates |
|---|---|---|---|---|
| Classic deviled eggs | 78 | 3g | 6g | 1g |
| Bacon and chive deviled eggs | 120 | 5g | 10g | 2g |
| Spicy deviled eggs | 90 | 3g | 7g | 2g |
| Roasted garlic deviled eggs | 100 | 4g | 8g | 2g |
Are deviled eggs a healthy snack?
+Yes, deviled eggs can be a healthy snack when made with nutrient-dense ingredients and consumed in moderation. They are a good source of protein, vitamins, and minerals, and can help to support overall health and wellbeing.
How many deviled eggs can I eat per day?
+The recommended daily intake of deviled eggs will depend on your individual calorie and nutrient needs. As a general rule, it’s a good idea to limit your intake to 1-2 deviled eggs per day as part of a balanced diet.
Can I make deviled eggs ahead of time?
+Yes, you can make deviled eggs ahead of time and store them in the refrigerator for up to 24 hours. However, it’s a good idea to wait until just before serving to add any garnishes or toppings, as these can become soggy or lose their flavor over time.
