What is eggs Benedict?



Medical risks



This nutritional analysis is based on the Eggs Benedict and hollandaise sauce recipes in the Joy of Cooking (Scribner, 1997). Joy's two-serving recipe has been halved to make a single serving (one muffin pair per person). The original recipe suggests a quarter cup of hollandaise per serving. Other cookbooks recommend one-third to half a cup. This site suggests a half cup of the viscous sauce, a heartier portion being more likely to spill over the edges of the muffins for mopping up with potatoes or bread. Many resturants reviewed on this site serve one-third to less than one quarter of a cup.

Nutrition levels are derived from the USDA Agricultural Research Service Nutrient Data Laboratory's Nutrient Database for Standard Reference. The database's search engine offers the chemical composition of poached eggs, an equivalent type of ham, toasted English muffins, and the ingredients of hollandaise sauce: egg yolks, clarified butter, lemon juice, hot sauce, and water.

The USDA database's ingredient quantities have been proportionally adjusted to the single-portion serving of the recipe. However, the database included after-cooking nutritional values only for English muffins and poached eggs. Other values are for raw ingredients, values that would change after cooking. This analysis does not include side dishes such as potatoes, or beverages such as mimosas or coffee.


Eggs Benedict
  • 2 (100 g) poached large eggs
  • 1 (52 g) English muffin
  • 100 grams ham (1 slice of 6-1/4" x 4" x 1/16" size is 28.35 g)
  • .5 cup Hollandaise sauce:
    • 1.5 large egg yolks
    • .25 cup (.5125 g) clarified butter
    • 1.5 teaspoons (.25 fl oz., 7.625 g) lemon juice
    • .75 tablespoons (3/8 fl. oz., .375 fl. oz.) cold water
    • dash (.25 teaspoon, 1.2 g) hot pepper sauce

Nutrient Units Value
Water g 190.314
Energy calories (kcal*) 1,003.730
Energy kj 4,198.713
Protein g 34.547
Total lipid (fat) g 72.578
Carbohydrate, by difference g 31.009
Fiber, total dietary g 1.553
Ash g 6.818
Calcium, Ca mg 157.130
Iron, Fe mg 3.854
Magnesium, Mg mg 41.294
Phosphorus, P mg 501.070
Potassium, K mg 540.054
Sodium, Na mg 1,892.025
Zinc, Zn mg 282.548
Copper, Cu mg 2.177
Manganese, Mn mg 0.249
Vitamin C, ascorbic acid mg 5.321
Thiamin mg 0.258
Riboflavin mg 252.583
Niacin mg 7.303
Pantothenic acid mg 1.753
Vitamin B6 mg 34.147
Folate mcg 54.238
Vitamin B12 mcg 1.657
Vitamin A, IU IU 2,559.036
Vitamin A, RE mcg_RE 664.575
Vitamin E mg_ATE 2.848
Fatty acids, saturated g 38.361
4:0 butyric g 1.653
6:0 caproic g 0.979
8:0 caprylic g 0.610
10:0 capric g 1.339
12:0 lauric g 1.493
14:0 myristic g 5.313
16:0 palmitic g 17.879
18:0 stearic g 8.064
20:0 arachidic g 0.010
22:0 behenic g 0.014
15.0 pentadecanoic g 0.006
17:0 margaric g 0.018
24:0 lignoceric g 0.004
Fatty acids, monounsaturated g 23.640
14:1 myristoleic g 0.008
16:1 palmitoleic g 1.884
18:1 oleic g 20.960
20:1 gadoleic g 0.029
22:1 erucic g 0.004
Fatty acids, polyunsaturated g 4.966
18:2 linoleic g 3.798
18:3 linolenic g 0.989
18:4 parinaric g 0.000
20:4 arachidonic g 0.142
20:5 timnodonic g 0.004
22:5 clupanodonic g 0.000
22:6 docosahexaenoic g 0.034
Cholesterol mg 611.200
Amino acids
Tryptophan g 0.340
Threonine g 1.243
Isoleucine g 1.297
Leucine g 2.252
Lysine g 2.083
Methionine g 0.741
Cystine g 0.500
Phenylalanine g 1.311
Tyrosine g 0.969
Valine g 1.351
Arginine g 1.685
Histidine g 0.876
Alanine g 1.547
Aspartic acid g 2.526
Glutamic acid g 5.075
Glycine g 1.283
Proline g 1.469
Serine g 1.403

* In the U.S., food energy is scientifically expressed in kilocalories (kcal). A kilocalorie is the amount of energy needed to raise the temperature of 1 kilogram of water one degree Celsius from 15° to 16° at one atmosphere. The true calorie, sometimes referred to as a "small calorie," is the amount of energy needed to raise the temperature of one gram of water one degree Celsius from 15° to 16° at one atmosphere. A kilocalorie is equal to 1,000 calories. While the term "calorie" technically applies to the "small calorie," in common usage, such as in reference to food energy, the term "calorie" is actually a kilocalorie. Internationally, most countries express food energy in kilojoules (kJ). One kcal equals 4.184 kJ. The USDA Nutrient Database for Standard Reference contains values for both kilocalories and kilojoules.

The second two online eggs Benedict nutrition tables listed below vary in recipes and serving size:

  • All Recipes. One serving offers 892 calories, and 111% total fat, 192% saturated fat, and 268% cholesterol Percent Daily Values of a 2,000 calorie diet.
  • Ladies' Home Journal. 775 calories.
  • CyberDiet. No defining recipe; probably half portion. 288 calories.
  • Meals For You. Uses packaged hollandaise. Half portion. 308 calories.