Egg Substitute

Q: How many calories in 0.25 cup of egg substitute?

About 29 calories, with roughly 6g of protein. 0.25 cup weighs about 60g. Use the slider above for any other portion.

The protein bar of things that were already food.

cal per 100 g

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= 2.1 oz

Calories

Protein

Carbs

1.2g

Fat

Protein 83% Carbs 17% Fat 0%

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Egg Substitute is basically 83% protein by calorie. Not many foods in the aisle read that clean.

Cottage cheese, skyr, and canned tuna hit the same range. Most things marketed as "high protein" land in the 30–45% band.

Reverse calculator

Work backwards from your target.

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 48 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Plain vs. flavored

Numbers on this page are for plain, unsweetened. Flavored versions typically add 8–18g of sugar per container — sometimes more than a scoop of ice cream. Read the panel; the difference is not small.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0 g0%

Sugar2 g—

Saturated fat0 g0%

Cholesterol0 mg0%

Sodium199 mg9%

Potassium213 mg5%

Calcium73 mg6%

Iron1.98 mg11%

Magnesium15 mg4%

Zinc0.98 mg9%

Vitamin C0.5 mg1%

Vitamin E1.59 mg11%

Vitamin A11 mcg1%

Vitamin D1.6 mcg8%

Vitamin B60.133 mg8%

Vitamin B120.34 mcg14%

Folate16 mcg4%

Niacin0.14 mg1%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Cheese

205 more calories per 100g · +23g fat.

Cal253 Protein9.2 g Fat22.8 g

Cheese

279 more calories per 100g · +10g protein.

Cal327 Protein20.1 g Fat27.3 g

Cheese

292 more calories per 100g · +14g protein.

Cal340 Protein24.4 g Fat26 g

Common questions

The stuff people actually ask.

How many calories in 0.25 cup of egg substitute?

About 29 calories, with roughly 6g of protein. 0.25 cup weighs about 60g. Use the slider above for any other portion.

Nonfat vs. full-fat — which is better?

Depends on the goal. Nonfat: max protein per calorie, best for a cut. Full-fat: more satiating, some studies link it to better metabolic markers, and it tastes better. Neither is "wrong."

Is egg substitute actually healthy, or is that marketing?

By the numbers on this page: high protein, low fat, near zero sugar. Hard to argue with.

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