How many calories are in 1 egg benedict?

December 23, 2025 •

4 min read

An average restaurant-sized serving of eggs benedict can contain over 700 calories, primarily due to its rich and indulgent hollandaise sauce. However, the exact calorie count can vary dramatically based on ingredients, portion sizes, and preparation methods. Understanding these factors is key to enjoying this classic brunch dish in a way that fits dietary needs.

Quick Summary

The calorie count for a single egg benedict varies significantly, depending on the richness of the hollandaise, the type of meat, and the portion size of the English muffin. Restaurant versions are typically higher in calories than homemade alternatives, which offer greater control over ingredients and preparation. Modifying the recipe can reduce the overall caloric impact.

Key Points

Variable Calories: The calorie count for one egg benedict is not static, ranging from 400 to over 1,200 depending on the recipe and portion size.
Hollandaise is Key: The butter-heavy hollandaise sauce is the biggest contributor to the dish's overall calories and fat content.
Ingredient Impact: The type of English muffin (white vs. whole-wheat), meat (Canadian bacon vs. smoked salmon), and cooking methods significantly alter the final nutritional value.
Restaurant vs. Homemade: Restaurant versions typically contain more calories due to larger portion sizes and higher-fat ingredients compared to homemade meals.
Healthier Alternatives: Reducing butter in the sauce, using whole-wheat muffins, and choosing leaner protein or vegetables are effective ways to lower the calorie count.
Portion Control: Eating just one half of the traditional two-half portion can help manage calorie intake effectively.
Accurate Tracking: For precise calorie counting, it is best to prepare eggs benedict at home where you have full control over the ingredients and their quantities.

Decoding the Eggs Benedict Calorie Count

Eggs Benedict is a popular brunch staple consisting of a toasted English muffin, topped with Canadian bacon, a poached egg, and rich hollandaise sauce. While delicious, its components can make it a high-calorie meal. The total number of calories is not fixed and can range from approximately 400 to over 1,200 calories per serving, depending on how it's prepared and what ingredients are used. The butter-laden hollandaise sauce is the most calorically dense element, contributing a significant portion of the total fat and calories.

The Calorie Contribution of Key Ingredients

To understand the total calorie count, it's helpful to break down the individual components:

Hollandaise Sauce: Made from egg yolks, melted butter, and lemon juice, this sauce is the primary source of calories and fat. A single serving can add hundreds of calories. For example, a 1/3 cup of hollandaise sauce alone can add nearly 400 calories. The exact amount used by a restaurant will vary, which explains the wide range in reported calorie totals.
English Muffin: A standard English muffin contributes approximately 130-150 calories to the dish. Using a smaller portion, a whole-wheat version, or a different type of bread can alter this count.
Poached Egg: A large poached egg contains around 72 calories and provides high-quality protein. While eggs are a nutritious and essential part of the dish, their calorie count is relatively low compared to the other components.
Canadian Bacon: Sliced Canadian bacon adds flavor and protein with a modest number of calories. Typically, two slices add about 40 calories. Replacing it with a leaner meat or a vegetable can further reduce calories.

Comparison Table: Classic vs. Lighter Eggs Benedict


Component	Classic Eggs Benedict (Approx. Calories)	Lighter Eggs Benedict (Approx. Calories)
Hollandaise Sauce	300-500+ (high butter content)	100-200 (reduced butter, healthier alternative)
English Muffin	130-150 (standard white)	110-130 (whole-wheat)
Canadian Bacon	40-50 (two slices)	20-30 (lean turkey or single slice)
Poached Egg	70-80 (one large egg)	70-80 (one large egg)
Total Per Serving	~540-780+ calories	~300-440 calories

Factors Influencing Calorie Fluctuation

Several variables cause the significant variation in eggs benedict's calorie profile:

Portion Size: A standard serving includes two halves of an English muffin, topped with one poached egg and one slice of Canadian bacon each. Some restaurants might use larger muffins or add more hollandaise, pushing the total higher.
Restaurant vs. Homemade: Restaurants, particularly chains, are known for their generous use of butter and larger portions, often resulting in higher calorie counts. A homemade version provides complete control over every ingredient and its quantity.
Ingredient Substitutions: Swapping certain ingredients can dramatically impact the nutritional value. Using whole-wheat English muffins, a lower-fat sauce (or less of it), or leaner protein like smoked salmon or spinach are all effective strategies for calorie reduction.
Added Side Dishes: Serving eggs benedict with high-calorie sides like hash browns or extra buttered toast will add to the meal's overall energy content.

Ways to Create a Healthier Eggs Benedict

For those watching their caloric intake, several delicious adjustments can be made without sacrificing flavor:

Modify the Hollandaise: This is the most impactful change. Reduce the amount of butter or use a lighter version, perhaps incorporating Greek yogurt or a healthier emulsifier. Some recipes use a broth base to cut down on fat without sacrificing flavor.
Choose a Healthier Base: Instead of a white English muffin, opt for a whole-wheat version to increase fiber content and nutrients. Another popular alternative is a slice of toasted sweet potato or even a bed of spinach or kale for a gluten-free and lower-carb option.
Select a Leaner Protein: Substitute Canadian bacon with a low-fat alternative. Options include smoked salmon (creating a variation known as Eggs Royale), lean turkey bacon, or even vegetarian choices like avocado or sautéed mushrooms.
Control the Portion: Simply eating a single egg benedict (one half of a muffin) instead of the traditional two can halve the calorie intake, making it a more manageable meal. Some restaurants offer a half-portion option.

Conclusion: Enjoying Eggs Benedict with Awareness

Eggs benedict is a rich and satisfying dish, but its calorie count is highly variable. The traditional restaurant version can be quite high in calories, with the creamy, buttery hollandaise sauce being the main contributor. However, by understanding the role of each component and making conscious ingredient choices, it is possible to create a significantly lighter, yet equally delicious, version at home. Whether you opt for a classic preparation or a healthier modification, being mindful of the ingredients allows you to enjoy this popular brunch without derailing nutritional goals.

Reference

Frequently Asked Questions

The hollandaise sauce is the primary source of calories in eggs benedict. It is made with egg yolks and a large amount of butter, which is very calorie-dense.

Yes, eggs benedict can be part of a healthy diet with modifications. You can use less butter in the hollandaise sauce, choose a whole-wheat English muffin, or substitute Canadian bacon with a leaner protein like smoked salmon.

To make a lower-calorie hollandaise, you can reduce the amount of butter and use a leaner substitute like a light cream cheese or Greek yogurt for creaminess, or a broth base to cut down on fat.

No, Canadian bacon is a relatively lean protein choice for eggs benedict, with about 40 calories for two slices. You can also opt for even leaner alternatives like smoked salmon or turkey bacon.

Restaurants often use larger portions, more indulgent ingredients (especially more butter in the sauce), and serve it with high-calorie sides like hash browns, which drives up the total calorie count compared to a standard homemade recipe.

For a low-carb alternative to the English muffin, you can use a slice of toasted sweet potato, a portobello mushroom cap, or serve the eggs benedict over a bed of sautéed spinach or kale.

A standard serving of eggs benedict typically uses two poached eggs, one for each half of the English muffin. The calorie count of the egg itself is minimal compared to the sauce.