Egg foo young is a type of omelet that is made with veggies and meat, with a soy-based gravy poured over it.
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The right egg foo young recipe can make for a delicious and protein-rich meal. Here's what you need to know about egg foo young's nutrition profile and how you can enjoy this dish healthfully.
Egg Foo Young’s American Origins
Egg foo young, also known as egg fu young, egg fu yung and egg foo yong, as noted by the University of Hawai'i, is a type of omelet that is made with veggies and meat, with a soy-based gravy poured over it. It can be served with rice or chop suey.
MOFAD City, a project by the Museum of Food and Drink that explores the stories and culture behind food in neighborhoods across the United States, explains that culinary historians believe that egg foo young traces its origins back to a custardy, Cantonese-style of omelet traditionally served in banquets, known as fu rong.
MOFAD City notes that egg foo young is believed to have first appeared in the United States when the transcontinental railroad was being constructed. It is speculated that Chinese cooks would make this dish for loggers and construction workers. The gravy poured over the dish and the addition of cornstarch are deviations from the authentic style of preparation and are typical of Chinese American cuisine.
According to the James Beard Foundation, egg foo young also inspired the creation of the western omelet. Also known as the Denver omelet, this omelet originated during the construction of the railroad as well, and is also believed to have been invented by Chinese cooks.
Egg Foo Young Nutrition
The egg foo young served in Chinese restaurants is often cooked with a lot of oil and served with a rich gravy that is loaded with sodium. The University of Pittsburgh recommends avoiding egg foo young in Chinese restaurants, since it tends to be very high in calories.
To enjoy egg foo young with fewer calories and less cholesterol, fat and sodium than restaurant versions, you're probably better off making it on your own, following a healthy egg foo young recipe.
The USDA lists an egg foo young recipe that uses eggs, chicken and vegetables like bean sprouts, mushrooms and onions. The recipe also includes a homemade gravy made with low-sodium soy sauce and a small amount of cornstarch to accompany the dish. It is recommended that you serve it with brown rice and a salad.
The USDA lists this egg foo young dish's nutrition information. Made with minimal oil, a serving of this egg foo young has 197 calories and is a good source of protein and potassium. The majority of egg foo young's calories are from protein and fat; however the saturated fat content in this dish is minimal. Of the 10 grams of fat, only 2 grams are from saturated fat.
While it does contain some cholesterol and sodium, the USDA notes that each serving provides 2 ounces of protein, of the 5.5 ounces you should be eating per day as recommended by Health.gov's 2015-2020 Dietary Guidelines for Americans for a 2,000-calorie diet. It also offers 1 cup of vegetables, of the 2.5 cups recommended per day for a 2,000-calorie diet.
FAQs
Made with minimal oil, a serving of this egg foo young has 197 calories and is a good source of protein and potassium. The majority of egg foo young's calories are from protein and fat; however the saturated fat content in this dish is minimal.
What is the nutritional value of egg foo young? ›
Egg Foo Yung (young) (1 patty) contains 3.6g total carbs, 3g net carbs, 8.5g fat, 6.4g protein, and 114 calories.
Is egg foo young healthy to eat? ›
Egg Foo Young is one of the healthiest Chinese takeout meals if made at home! While restaurants tend to cook the omelettes in a LOT of oil, when made at home it's a low fat, high protein, low carb dinner option.
How many carbs are in egg foo young without gravy? ›
Nutrition Facts
| Nutrient | Value |
|---|
| Sodium | 210mg |
| Carbs | 6g |
| Net carbs | 5g |
| Fiber | 1g |
83 more rowsNutrition. 100 g dry fufu flour (made from cocoyam) contains 2 g of protein, 0.1 g of fat and 84 g of carbohydrates, and 267 calories. One serving (240g) of cooked fufu contains 3.6 g of protein, 7.2 g of fat and 81 g of carbohydrates, and 398 calories.
Is chicken Egg Foo Young high in cholesterol? ›
Chicken egg foo yung contains 238 calories per 175 g serving. This serving contains 13 g of fat, 23 g of protein and 8.2 g of carbohydrate. The latter is 5.5 g sugar and 0.5 g of dietary fiber, the rest is complex carbohydrate. Chicken egg foo yung contains 3.4 g of saturated fat and 333 mg of cholesterol per serving.
What's the difference between egg Fu Yung and omelette? ›
Some recipes may also include some kind of meat, often making use of leftovers. The texture of egg fu yung is also slightly different from an omelette - it is fluffy on the inside with a crispy pan-fried outside, creating a mouthwatering contrast.
What is the gravy for egg foo young made of? ›
Make the Sauce
Bring the chicken broth to a boil over medium heat. Stir in the soy sauce, rice wine, sesame oil, and pepper, to taste. Turn up the heat slightly and add the cornstarch dissolved in the water, stirring quickly to thicken.
How many carbs are in roast pork egg foo young? ›
Pork Egg Foo Yung (young) (1 patty) contains 3.8g total carbs, 3.3g net carbs, 8.1g fat, 8.1g protein, and 120 calories.
How many carbs are in chicken egg foo young with gravy? ›
Egg foo yung, with chicken and sauce (1 cup) contains 6.5g total carbs, 5.8g net carbs, 20.8g fat, 19.4g protein, and 292 calories.
Fufu is rich in fibre which makes it a perfect candidate to lower blood pressure and protect against heart disease.
How many carbs are in chicken Foo Yung? ›
Chicken Egg Foo Yung (young) (1 patty) contains 3.8g total carbs, 3.3g net carbs, 7.9g fat, 8.1g protein, and 118 calories.
Why is fufu better than rice? ›
Any food that takes a longer time to break down the glucose and fructose to be absorbed by the blood is truly healthy. Hence, fufu is the deal! Juxtaposing this with rice which only takes 45 minutes to be absorbed by the blood, thus increases the risk of diabetes. The GI is a measure of how quickly carbs are digested.
What is Chinese egg foo young made of? ›
Literally meaning "Hibiscus egg", this dish is prepared with beaten eggs and most often made with various vegetables such as bean sprouts, bamboo shoots, sliced cabbage, spring onions, mushrooms, and water chestnuts.
Are Chinese egg rolls healthy for you? ›
But egg rolls are anything but healthy. They're wrapped in dough and deep-fried. The result is an appetizer that packs more than 220 calories and 10 grams of fat in each one. And that doesn't include the sweet dipping sauce.
How many carbs are in Chinese shrimp egg foo young? ›
Shrimp Egg Foo Yung (young) (1 cup) contains 6.7g total carbs, 5.2g net carbs, 15.2g fat, 14.7g protein, and 221 calories.
