Deviled Eggs Nutritional Facts: Unveiling the Health Benefits

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Deviled eggs typically contain about 65 calories and 5 grams of fat per half egg serving. They are also a good source of protein and can offer various vitamins and minerals.

Deviled eggs are a popular appetizer known for their creamy texture and rich flavor. This crowd-pleaser is not only delicious but can also be a relatively healthy option when enjoyed in moderation. With a mixture of egg yolk, mayonnaise, mustard, and spices, deviled eggs can fit into your dietary needs while providing some nutritional benefits.

Packed with essential nutrients from the yolk, such as vitamin D, and a satisfactory dose of protein from the white, they make a balanced contribution to a meal. Perfect for parties, picnics, or as a fancy snack, these bite-sized treats are both easy to make and versatile in terms of ingredients. Keep an eye on the mayo to manage fat intake, and you can savor this classic dish without much guilt.

Cracking The Shell: Nutritional Profile Of Deviled Eggs

Deviled eggs, the classic party snack, pack more than just delicious flavors. Beneath their creamy surface, these bite-sized appetizers harbor a wealth of nutritional benefits. Let’s peel back the layers to reveal what makes deviled eggs a wholesome choice for any gathering.

Protein Punch From Egg Whites

The whites of eggs are pure protein powerhouses. Each half of a deviled egg typically contains about 3 grams of protein. This helps to build muscle and keep hunger at bay. Protein is essential for body growth and repair.

  • Low in calories: Contributes to a balanced diet
  • High in selenium: Supports the immune system
  • Rich in vitamin B2: Boosts energy levels

Nutrients In The Yolk: A Concentrated Dose

The yolk is where the nutrient magic happens. It’s dense with vitamins and minerals. Even though yolks are cholesterol-rich, they offer essential fats that are beneficial in moderation.

Nutrient Benefit
Vitamin D Keeps bones strong
Vitamin B12 Helps with nerve function
Vitamin A Improves vision health
Choline Boosts brain health

These yolks also carry antioxidants lutein and zeaxanthin, which help your eyes. They include folate for DNA synthesis and repair.


Vitamins And Minerals Treasure Trove

Think of deviled eggs as a treasure trove of vitamins and minerals. These bite-sized snacks aren’t just tasty. They’re packed with nutrients important for your health. They’re low in carbs and high in protein, too. Let’s dig into the vitamins and minerals that make deviled eggs a nutritious choice.

Vitamin D And B12: Vital For Health

Eggs are a great source of Vitamin D, crucial for bone health and immune function. Deviled eggs can contribute to your daily need for this sunshine vitamin. Vitamin B12 found in eggs is essential for brain health and creating DNA. Here’s what these vitamins do for you:

  • Vitamin D helps you absorb calcium, keeping bones strong.
  • Vitamin B12 supports nerve function and helps form red blood cells.

Minerals Magic: Iron, Phosphorus, And More

Deviled eggs not only are tasty but also serve as a mineral-rich snack. Let’s highlight some of the key minerals they contain.

Mineral Benefit
Iron Carries oxygen in the blood, helps energy levels.
Phosphorus Strengthens bones and teeth, helps cells function.
Selenium Protects cells from damage, helps thyroid health.
Zinc Supports your immune system, helps cell growth.

Remember, deviled eggs also provide small amounts of other minerals, like sodium and potassium. These keep your body’s fluids balanced and support heart function.

Healthy Fats: Good For The Heart

Deviled eggs are more than a crowd-pleaser at parties. They pack healthy fats vital for heart health. Eggs contain unsaturated fats and omega-3 fatty acids. These fats can aid in maintaining a healthy heart rhythm. They also help to reduce inflammation and improve cholesterol levels.

Omega-3s In Eggs: Fighting Inflammation

Especially present in free-range or omega-3 enriched eggs, these acids play a significant role in reducing inflammation in the body. Chronic inflammation can lead to heart disease. Omega-3 fatty acids are heroes in this battle. They work to keep inflammation under control. Let’s look at how deviled eggs provide these beneficial omega-3s:

  • Egg yolks are rich in DHA and EPA, two types of omega-3s.
  • Omega-3-enriched eggs can contain up to five times more omega-3 than regular eggs.
  • These nutrients reduce blood triglycerides, a known risk factor for heart disease.

Cholesterol Content: Balancing The Facts

The cholesterol in eggs has been a topic of debate. But, it’s essential to know that dietary cholesterol has less impact on blood cholesterol levels than previously thought. Deviled eggs, when eaten in moderation, can be part of a healthy diet. They provide necessary nutrients without drastically affecting cholesterol levels for most people.

Nutrient Amount per Serving
Cholesterol 186 mg
Healthy fats 5 g

Remember, it’s all about balance and portion control. One large egg contains about 186 mg of cholesterol, but it also offers 13 essential vitamins and minerals. A healthy adult can enjoy deviled eggs without worry when they eat them as part of a balanced diet.

Deviled Eggs Nutritional Facts: Unveiling the Health Benefits


Weight Management Wonders

Deliciously creamy and deceptively healthy,
deviled eggs are a staple at gatherings and a favorite when it comes to weight management.
Often, foods that aid in weight control lack flavor, but not these protein-packed delights.
Bursting with taste and nutritional benefits, they are the perfect snack
to keep you on track without sacrificing satisfaction.

Satiety-inducing Snack: Stay Full Longer

The key to successful snacking during weight management?
Feeling full and satisfied! Deviled eggs check all the boxes.

  • Rich in protein – essential for building muscle and keeping hunger at bay.
  • Contain healthy fats that help you feel full.
  • A balance of flavor and nutrition that curbs cravings.

Enjoy a snack that fights hunger with every delicious bite!

Calorie Count: A Smarter Snacking Option

Deviled eggs boast a low calorie count, making them a wise choice for snack time.

Ingredient Calories
Egg white 17
Egg yolk 55
Mayonnaise (1 tbsp) 94

A single serving generally contains less than 100 calories,
making it a snack you can enjoy without guilt.

Allergy And Dietary Considerations

Deviled eggs are a popular choice for appetizers and party snacks. But are they right for everyone? When it comes to allergens and specific diet needs, it’s important to dive into the details. Let’s explore how deviled eggs fit into various dietary considerations, whether they are suitable for those with egg allergies, and how they can be included in a low-carb lifestyle.

Egg Allergies: Know Your Risks

Egg allergies are common, especially in children. Symptoms of an egg allergy can range from mild to severe. If you’re allergic, eating deviled eggs could trigger:

  • Skin reactions, such as hives
  • Respiratory problems
  • Stomach pains or indigestion
  • Anaphylaxis, which is life-threatening

It’s always best to check with a doctor if you suspect an egg allergy before enjoying deviled eggs.

Keto-friendly: Deviled Eggs On A Low-carb Diet

Deviled eggs are keto-friendly! They suit a low-carb diet perfectly. Here’s why:

Nutrient Amount
Net Carbs Less than 1g per egg
Fats High in healthy fats
Protein Moderate

They are low in carbs and high in fat, making them a great match for the keto diet. Just be mindful of the fillings and toppings! Stick to keto-friendly ingredients to keep carbs in check.

Deviled Eggs Nutritional Facts: Unveiling the Health Benefits


Culinary Creativity: Healthier Deviled Eggs

Deviled eggs are a timeless classic, loved for their creamy taste and inviting appearance. Yet, traditional recipes often include ingredients high in calories and fats which may not align with healthier dietary goals. This section reinvents this beloved appetizer with nutritional finesse, maintaining delightful flavors while enhancing the health benefits. Perfect for gatherings, these healthier deviled eggs promise satisfaction without guilt.

Avocado Replacement: A Twist On Tradition

Swapping out mayonnaise for avocado not only injects a twist of modernity but also amps up the nutritional profile of deviled eggs significantly. Avocados are rich in healthy fats, fiber, and essential vitamins, transforming this dish into a heart-healthy option. Its creamy texture ensures the filling remains luscious, while the natural green hue adds a vibrant touch to the presentation.

  • Monounsaturated fats: good for heart health.
  • Fiber: aids digestion.
  • Vitamins E & K: support skin and bone health.

Herbs And Spices: Flavor Without Guilt

Introducing herbs and spices to deviled eggs opens up a world of flavor without the guilt of added calories. Fresh herbs like dill or parsley provide bursts of flavor and are loaded with antioxidants. A pinch of paprika or cumin can offer depth, complexity, and numerous health benefits.

Herb/Spice Flavor Profile Health Benefit
Dill Tangy, slightly sweet Antioxidant properties
Parsley Fresh, peppery Rich in vitamins A & C
Paprika Sweet, smoky Anti-inflammatory
Cumin Earthy, warm Boosts digestion

These herbs and spices not only elevate the flavor profile of deviled eggs but also pack them with nutrition and health advantages. Such additions ensure every bite is both a delight to the taste buds and a boon to well-being.

Athletic Performance And Recovery

Let’s crack into the egg-citing world of deviled eggs, focusing on the benefits for athletes. Whether training or recovering, what you eat matters. Deviled eggs are more than just a party favorite; they can be a powerhouse for athletic performance and recovery. Here’s how these savory treats can help.

Protein-packed Snack For Muscle Repair

Eggs are a complete protein source. They contain all nine essential amino acids. Your muscles need these to repair after exercise. Deviled eggs make eating protein delicious and fun. One deviled egg can offer about 3 to 4 grams of protein. This helps athletes rebuild muscle tissue and recover faster.

Why are deviled eggs great for muscle repair?

  • High-quality protein aids muscle recovery
  • Provides essential amino acids
  • Easily customizable with healthy toppings
  • Can be a quick grab-and-go option

Quick Energy Source Post-workout

After exercise, your body needs energy to refuel. Deviled eggs contain healthy fats. These fats convert into energy quickly. The yolks are rich in vitamins and minerals. They help in energy production and metabolism. Enjoying deviled eggs post-workout is a smart choice.

Key energy-boosting benefits of deviled eggs:

  1. Healthy fats for sustained energy
  2. Rich in B vitamins for metabolism
  3. Contains choline for brain health
  4. Easy to digest, providing quick energy

Navigating Food Quality And Sources

When you whip up a batch of delightful deviled eggs, nutritional quality is key. Understanding the differences in egg sources can impact both health and taste. Local markets often offer a range of egg options, from conventional to organic and free-range. Each choice has its unique nutritional implications. Let’s crack into what each label means for your next deviled egg masterpiece.

Organic Vs. Conventional: What Matters?

Organic eggs come from chickens fed an organic diet, free from pesticides and GMOs. They aren’t given antibiotics or hormones. Conventional eggs are less strict, often sourced from chickens raised on standard feed. What you choose may affect both nutritional value and taste.

  • No synthetic fertilizers in organic eggs.
  • Lower pesticide levels could mean safer consumption.
  • Potential for higher omega-3 content in organic varieties.

Free-range Eggs: Ethical And Nutrient Differences

Free-range eggs stand out in the ethics department. Chickens roam more freely, possibly leading to healthier, happier hens. This freedom can translate to nutritional differences in the eggs they lay.

Nutrient Conventional Free-Range
Vitamin D Lower Higher
Vitamin E Standard Increased
Omega-3 Fatty Acids Standard Enhanced

With better access to sunlight and varied diets, free-range eggs can offer richer nutrients. The ethical choice may support both animal welfare and your health.

Impact On Chronic Diseases

Deviled eggs offer a delicious taste and a wealth of nutrients. Yet, their impact on health, particularly chronic diseases, remains a topic of discussion. Rich in protein and varying in fats depending on preparation, understanding their role in chronic disease management is vital.

Heart Disease: Eggs In A Balanced Diet

Heart disease is a leading cause of death worldwide. Deviled eggs, when made with healthful ingredients, can be part of a heart-healthy diet. They contain protein and essential nutrients like B vitamins and selenium.

  • Low in Saturated Fats: Modify recipes for less saturated fat.
  • Cholesterol Content: Balanced intake is key, as eggs have dietary cholesterol.
  • Pair with Vegetables: Add fiber and nutrients by including veggies.

Balance is essential. Pair eggs with whole grains and vegetables. This can help manage cholesterol levels and support heart health.

Type 2 Diabetes: Understanding Egg Consumption

For those managing Type 2 diabetes, monitoring dietary choices is crucial. Eggs can be part of a diabetes-friendly diet but are best consumed mindfully.

Nutrient Benefit
Protein Helps manage blood sugar levels
Choline Supports fat metabolism
Vitamins Enhance overall health

Eggs, when eaten in moderation, can be beneficial. Consult a nutritionist to plan a balanced diet that includes eggs wisely.

Serving Up Deviled Eggs: Tips And Tricks

Deviled eggs, a classic crowd-pleaser, adorn tables at gatherings with their creamy filling and mild, inviting flavor. Knowing how best to serve them can guarantee your guests not only relish the taste but also gain nutritional benefits.

Portion Control For Optimal Nutrition

Understanding portion sizes ensures you enjoy deviled eggs without overindulgence. Each half egg serving contains protein, fats, and essential nutrients. Limiting yourself to two or three halves strikes a balance between satisfying cravings and maintaining a healthy diet.

Here are guidelines for portion control:

  • Honor the two-bite rule: one half is two delightful bites.
  • Pair with other foods: ensure variety on your plate.
  • Keep count: stick to a set number for balanced intake.

Pairings For A Balanced Meal

Pair deviled eggs with other items to create a nutritionally diverse meal. Combine with vegetables for fiber, whole grains for energy, and lean meats for additional protein. A varied plate aligns with dietary guidelines and enhances the overall dining experience.

Ideal pairings include:

Food Group Pairing Suggestions
Veggies Carrot sticks, cucumber slices
Whole Grains Whole-grain crackers, quinoa salad
Lean Protein Grilled chicken strips, tofu cubes

Frequently Asked Questions On Deviled Eggs Nutritional Facts

How Many Calories Is 2 Deviled Eggs?

Two deviled eggs typically contain around 140 to 150 calories. This number can vary based on the ingredients used.

Are Deviled Eggs Good For You?

Deviled eggs can be nutritious, offering protein and vitamins. However, they contain cholesterol and mayonnaise adds fat, so enjoy them in moderation.

How Many Calories Is 1 Deviled Egg?

One deviled egg typically contains about 65 to 70 calories.

How Much Protein Is In 4 Deviled Eggs?

Four deviled eggs contain approximately 12 to 16 grams of protein, depending on the size and added ingredients.

What’s The Calorie Count In Deviled Eggs?

Deviled eggs typically contain about 65-70 calories per half egg serving, but this can vary based on ingredients used.

Are Deviled Eggs High In Protein?

Yes, deviled eggs are a good source of protein, offering around 3-5 grams per half egg serving.

Can Deviled Eggs Be Considered Healthy?

Deviled eggs can be part of a healthy diet, offering protein and nutrients, but moderation is key due to fat and cholesterol content.


Deviled eggs aren’t just a treat to the taste buds; they’re a bundle of nutrition too. Each bite offers protein, essential nutrients, and the scope for healthier ingredient swaps. Remember, moderation is key for enjoying their benefits without the guilt.

So, go ahead, indulge mindfully and savor every delicious, nutrient-packed morsel.

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