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Is Egg Drop Soup Healthy
Egg drop soup is a traditional appetizer in Chinese cuisine. The soup is made by drizzling finely beaten eggs into boiling chicken broth, which cooks the egg and thickens the soup. Tofu, scallions or corn are common add-ins to egg drop soup. While the soup is low in calories and fat and contains certain vitamins and minerals, it also has certain nutritional drawbacks to consider.
Calories, Fat and Cholesterol
One cup of egg drop soup contains 65 calories and 1.47 grams of total fat, of which 0.4 grams is saturated. Because saturated fat contributes to an increased risk of heart disease, diabetes and certain types of cancer, it is important to limit your intake to 10 percent or less of your daily caloric intake. Since egg drop soup is so low in saturated fat, it can be included in your healthy eating plan. One cup of egg drop soup contains 55 milligrams of cholesterol. The cholesterol in your food plays a smaller role in your total cholesterol levels than your saturated fat intake, but keeping your intake to less than 300 milligrams per day can help protect your health.
A 1-cup serving of egg drop soup contains 892 milligrams of sodium. With a daily limit between 1,500 and 2,300 milligrams of sodium, a cup of egg drop soup can set you back quite significantly for such a small amount of food. A diet that includes too much salt can increase your blood pressure. Too much salt might also cause you to retain water, which makes your heart work harder to pump blood.
While egg drop soup doesn't contain healthy amounts of a lot of nutrients, a serving does supply a good dose of iron and vitamin C. The daily recommendation of iron is 8 milligrams for men and 18 milligrams for women. This amount supports a healthy immune system and regulates red blood cell production. One cup of egg drop soup contains 0.63 milligrams of iron. Vitamin C helps prevent infections and keeps your teeth, bones and skin healthy. The daily recommendation of vitamin C is 75 milligrams for women and 90 milligrams for men. One cup of egg drop supplies 15.7 milligrams toward these goals.
When dining out, split an order of egg drop soup with a friend to reduce the sodium content by half. If you do order egg drop soup, opt for a low-sodium entree, such as steamed rice with vegetables, to prevent yourself from consuming too much salt. Try making homemade egg drop soup so you can control how much salt you add. Season the soup with fresh herbs and spices to add flavor without increasing the sodium content.
About the Author
Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver.
Is Egg Drop Soup Healthy?
Egg drop soup is a classic Chinese dish containing chicken broth flavored with ginger and soy and thickened with cornstarch. To make the soup at home, pour beaten eggs into heated broth to produce light strings of cooked egg. Top the soup with chopped scallions. This low-calorie soup can be part of a healthy diet for most people, although the sodium content can be high.
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Calories and Fat
A 1-cup serving of egg drop soup contains 96 to 100 calories, making this soup a good choice for a warming snack or the first course to your meal. Egg drop soup contains up to 3 grams of fat per serving, and it may have 1 gram of saturated fat, depending on the brand or restaurant. As such, nearly 30 percent of calories in a serving of this soup derive from fat. You should limit your total fat to 20 to 35 percent of your daily calories, according to the Centers for Disease Control.
Carbohydrates and Protein
Egg drop soup is relatively low in carbohydrates, with 3 grams of carbs per serving. As your daily meal plan should contain 225 to 325 grams of carbs, you can add a side of rice with a portion of steamed Chinese chicken and broccoli to your serving of soup. This also increases your protein intake. Egg drop soup provides 8 grams of protein and the National Institutes of Health advises that you consume 50 to 65 grams of protein each day.
Vitamins and Minerals
Egg drop soup is not rich in vitamins or minerals. One serving of soup contains less than 5 percent of the recommended daily value for riboflavin, vitamin B-12, vitamin B-6 and thiamin. One serving also provides small amounts of calcium, vitamin A, zinc, phosphorus, iron and vitamin D as well.
Consider making egg drop soup at home to control the amount of salt that goes into it – commercially available varieties of egg drop soup contain as much as 900 milligrams of sodium per serving, and cutting back on the salt and choosing low-sodium soy sauce can reduce the amount of sodium in each cup. If you’re a healthy person, the CDC advises that you may consume up to 2,300 milligrams of sodium per day; however, if you have hypertension, or high blood pressure, you should limit your consumption to 1,500 milligrams. Consuming more than this amount on a regular basis can raise blood pressure and result in heart problems.
Do not consume egg drop soup if you have egg allergies. KidsHealth indicates that most people outgrow egg allergies as they age, but some adult allergies persist. Symptoms of this allergy include hives or other skin reactions, nausea and vomiting, a decrease in blood pressure and heart palpitations. If you experience breathing problems, consult a physician immediately.
Chicken Egg Drop Soup
Egg drop soup is noted for its strands of shredded egg. To achieve this characteristic look and texture, make sure you blend the egg mixture well, and stir it slowly into the broth.
- 3 1/2 cups fat-free, less-sodium chicken broth
- 1 1/2 tablespoons reduced-sodium soy sauce
- 2 tablespoons cornstarch
- 1/4 teaspoon freshly ground black pepper
- 1 tablespoon water
- 1 large egg
- 1 large egg white
- 2 cups chopped cooked chicken breast (about 8 ounces)
- 1/4 cup chopped green onions (about 2)
- 1 tablespoon dark sesame oil
- 1/4 cup chopped cilantro (optional)
Nutritional Information Rectangle add
- Calories 203
- Caloriesfromfat 0.0%
- Fat 7g
- Satfat 1.5g
- Monofat 2.7g
- Polyfat 2.1g
- Protein 27.3g
- Carbohydrate 5.9g
- Fiber 0.2g
- Cholesterol 105mg
- Iron 1.1mg
- Sodium 810mg
- Calcium 23mg
How to Make It
Combine broth and soy sauce in a medium saucepan. Bring to a boil over high heat. While broth mixture comes to a boil, combine cornstarch, pepper, and water in small bowl, stirring with a whisk until smooth. Gradually whisk cornstarch mixture into broth mixture. Reduce heat, and simmer, stirring frequently, 1 minute or until soup is slightly thickened.
Combine egg and egg white, stirring with a whisk until blended. Slowly add egg mixture to soup, stirring gently. Add chicken, green onions, and sesame oil; cook 1 minute or until thoroughly heated.
Ladle soup evenly into 4 bowls; garnish with cilantro, if desired.
Serve with: Asian Slaw
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08.09.2017 3:7 pm Updated by Admin
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