USDA reference food

Egg, Benedict

Per 100 g, egg, benedict has 290 calories, 14g of protein, 22g of fat and less than 1g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2707180). It is one of 52 USDA descriptions of egg.

FoodData Central 2707180, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size100 g (100g)

AmountPortion

Amount per serving

Calories290

% Daily Value*

Total Fat 22g28%

Saturated Fat 10g51%

Trans Fat not declared

Cholesterol 270mg90%

Sodium 470mg20%

Total Carbohydrate 8g3%

Dietary Fiber <1g2%

Total Sugars 1g

Includes Added Sugars not declared

Protein 14g28%

Vitamin D 1.4mcg7%

Calcium 60mg4%

Iron 1.6mg9%

Potassium 330mg7%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 13.8g; more than 61% of 8,218 USDA reference foods
Calories per 100 g: 288; more than 71% of reference foods
Fiber per 100 g: 0.6g; more than 51% of reference foods

What a portion gives you

Fiber less than 1g2%

Protein 14g28%

Potassium 330mg7%

Calcium 60mg4%

Iron 1.6mg9%

Sodium 470mg20%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2707180); FDA Daily Values, 21 CFR 101.9.

Also rich in

Selenium30 µg in 100 g (100 g), 55% of the Daily Value
Choline168 mg in 100 g (100 g), 31% of the Daily Value
Vitamin A232 µg RAE in 100 g (100 g), 26% of the Daily Value
Thiamin0.3 mg in 100 g (100 g), 22% of the Daily Value
Vitamin B120.5 µg in 100 g (100 g), 20% of the Daily Value
Niacin3.2 mg in 100 g (100 g), 20% of the Daily Value
Riboflavin0.2 mg in 100 g (100 g), 19% of the Daily Value
Phosphorus185 mg in 100 g (100 g), 15% of the Daily Value
Folate46 µg DFE in 100 g (100 g), 12% of the Daily Value
Zinc1.2 mg in 100 g (100 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2707180), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 12% carbohydrate, 69% fat and 19% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	288	71%
Protein	13.8 g	61%
Total fat	22.1 g	87%
Carbohydrate	8.48 g	52%
Fiber	0.60 g	51%
Total sugars	1.17 g	49%
Sodium	468 mg	82%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 100 g (100 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	13.8 g	13.8 g	28%
Total lipid (fat)	22.1 g	22.1 g	28%
Carbohydrate, by difference	8.48 g	8.48 g	3%
Energy	288 kcal	288 kcal
Alcohol, ethyl	0 g	0 g
Water	53.5 g	53.5 g
Total Sugars	1.17 g	1.17 g
Fiber, total dietary	0.60 g	0.60 g	2%
Cholesterol	271 mg	271 mg	90%
Fatty acids, total saturated	10.3 g	10.3 g	51%
Fatty acids, total monounsaturated	6.15 g	6.15 g
Fatty acids, total polyunsaturated	2.04 g	2.04 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	58.0 mg	58.0 mg	4%
Iron, Fe	1.56 mg	1.56 mg	9%
Magnesium, Mg	15.0 mg	15.0 mg	4%
Phosphorus, P	185 mg	185 mg	15%
Potassium, K	325 mg	325 mg	7%
Sodium, Na	468 mg	468 mg	20%
Zinc, Zn	1.19 mg	1.19 mg	11%
Copper, Cu	0.047 mg	0.047 mg	5%
Selenium, Se	30.4 µg	30.4 µg	55%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	228 µg	228 µg
Vitamin A, RAE	232 µg	232 µg	26%
Carotene, beta	49.0 µg	49.0 µg
Carotene, alpha	4.00 µg	4.00 µg
Vitamin E (alpha-tocopherol)	1.14 mg	1.14 mg	8%
Vitamin D (D2 + D3)	1.40 µg	1.40 µg	7%
Cryptoxanthin, beta	8.00 µg	8.00 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	249 µg	249 µg
Vitamin C, total ascorbic acid	1.40 mg	1.40 mg	2%
Thiamin	0.26 mg	0.26 mg	22%
Riboflavin	0.24 mg	0.24 mg	19%
Niacin	3.20 mg	3.20 mg	20%
Vitamin B-6	0.12 mg	0.12 mg	7%
Folate, total	41.0 µg	41.0 µg
Vitamin B-12	0.49 µg	0.49 µg	20%
Choline, total	168 mg	168 mg	31%
Vitamin K (phylloquinone)	3.50 µg	3.50 µg	3%
Folic acid	8.00 µg	8.00 µg
Folate, food	33.0 µg	33.0 µg
Folate, DFE	46.0 µg	46.0 µg	12%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.35 g	0.35 g
SFA 6:0	0.25 g	0.25 g
SFA 8:0	0.14 g	0.14 g
SFA 10:0	0.33 g	0.33 g
SFA 12:0	0.39 g	0.39 g
SFA 14:0	1.26 g	1.26 g
SFA 16:0	5.28 g	5.28 g
SFA 18:0	1.98 g	1.98 g
MUFA 18:1	5.62 g	5.62 g
PUFA 18:2	1.75 g	1.75 g
PUFA 18:3	0.12 g	0.12 g
PUFA 20:4	0.072 g	0.072 g
PUFA 22:6 n-3 (DHA)	0.010 g	0.010 g
MUFA 16:1	0.34 g	0.34 g
PUFA 18:4	0.0030 g	0.0030 g
MUFA 20:1	0.036 g	0.036 g
PUFA 20:5 n-3 (EPA)	0.0050 g	0.0050 g
MUFA 22:1	0.0020 g	0.0020 g
PUFA 22:5 n-3 (DPA)	0.0080 g	0.0080 g

Source: USDA FoodData Central, FDC 2707180: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat egg

USDA lists 52 preparations of egg. The egg page puts them side by side, per 100 g and per portion.

Compare every egg preparation

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov