Deviled eggs, often relegated to the realm of picnics and parties, are surprisingly easy to prepare and offer a wealth of nutritional benefits. Many perceive them as complicated to make and laden with cholesterol, but the truth is that they can be a delicious, satisfying, and healthy addition to your diet. A batch can last up to four days in the refrigerator, making them a convenient snack option.
Nutritional Profile of Deviled Eggs
One large egg contains approximately 70 calories, 6 grams of protein, and only 2 grams of saturated fat. While eggs are high in cholesterol, with about 200 mg per large egg, research suggests that saturated fat has a greater impact on raising blood cholesterol levels than dietary cholesterol.
A 2023 study published in the journal Nutrients examined the effects of egg consumption on cholesterol levels. In this study, 110 healthy men and women consumed either two whole eggs or two egg whites daily for eight weeks. The results showed no significant difference in cholesterol or triglyceride levels between the two groups at the end of the study.
Beyond cholesterol, eggs are a valuable source of essential nutrients, including protein, vitamin D, folate, selenium, lutein, and zeaxanthin. Lutein and zeaxanthin are antioxidants that promote healthy vision.
Compared to many store-bought snacks, deviled eggs offer the advantage of being a whole, unprocessed food. Amy Keating, a CR dietitian, emphasizes the importance of choosing snacks made with fresh ingredients over packaged or processed options.
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Macronutrient Breakdown
One deviled egg (approximately 61g) contains 76 calories, with a macronutrient breakdown of 5% carbohydrates, 58% fat, and 37% protein. The calorie density is relatively low, at 126 calories per 100g.
Here's a more detailed look at the nutritional content of one deviled egg:
- Fats: 5g (6% Daily Value)
- Saturated fats: 2g (8% Daily Value)
- Trans fats: 0g
- Cholesterol: 215mg (72% Daily Value)
- Sodium: 660mg (29% Daily Value)
- Carbs: 1g (0.3% Daily Value)
- Net carbs: 1g
- Fiber: 0.1g (0.5% Daily Value)
- Sugar: 0.1g
- Protein: 7g
- Calcium: 26mg (3% Daily Value)
- Iron: 0.4mg (5% Daily Value)
- Potassium: 69mg (1% Daily Value)
- Vitamin D: 0μg (0% Daily Value)
Deviled eggs also contain trace amounts of various vitamins and minerals, including Vitamin A, Vitamin B12, Vitamin C, Vitamin E, and Zinc.
Basic Deviled Egg Recipe
This recipe makes 4 eggs.
Prep Time: 20 minutes
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Cook Time: 7 minutes
Ingredients:
- 4 large eggs
- 1 tsp lemon juice
- ½ tsp yellow mustard
- 1 tsp table salt
- 1 dash black pepper
- Paprika for garnish
Directions:
- Place eggs in a pan and cover with water. Bring to a boil, remove from heat, cover, and let sit for 10 minutes.
- Drain, peel, and halve eggs lengthwise.
- Remove yolks and place them in a small mixing bowl. Mash the yolks with a fork.
- Combine lemon juice, mustard, salt, and pepper in a separate bowl.
- Add the mixture to the yolks and stir to combine.
- Evenly divide the yolk mixture among the egg white halves.
- Sprinkle with paprika and refrigerate until ready to eat.
Flavorful Variations
The basic deviled egg recipe can be customized with various ingredients to create unique and flavorful variations. Here are a few ideas:
- Avocado Deviled Eggs: Prepare the basic recipe through step 2. In step 3, add avocado, cilantro, lime juice, and green onion along with the other ingredients. Mix until incorporated.
- Salmon Deviled Eggs: Prepare the basic recipe through step 2. In step 3, add salmon, chives, and dill along with the other ingredients. Mix until incorporated.
- Basil Deviled Eggs: Prepare the basic recipe through step 2. In step 3, add basil, lemon zest, and olive oil along with the other ingredients. Mix until incorporated.
Preparation Tips
- To hard boil eggs, place them in a saucepan and cover with cold water. Bring the water to a boil over medium-high heat.
- Once boiling, remove the pan from the heat and let the eggs sit in the hot water for 10 minutes.
- Immediately rinse the eggs under cold water to stop the cooking process and make them easier to peel.
- For a smoother yolk mixture, use a food processor or blender.
- To easily fill the egg white halves, transfer the yolk mixture to a zip-lock bag, cut off a corner, and pipe the mixture into the egg whites.
Health Considerations
While deviled eggs can be a healthy snack option, it is important to consider individual dietary needs and preferences. People with specific health conditions or dietary restrictions should consult with a healthcare professional or registered dietitian to determine if deviled eggs are appropriate for them.
Disclaimer: The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Although the information provided on this site is presented in good faith and believed to be correct, fatsecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk.
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