Egg foo young is a popular Chinese omelette dish that consists of eggs and vegetables fried together into a large flat pancake. The egg foo young is often served with a savory brown sauce ladled over the top. This tasty sauce adds flavor and moisture to the dish, but it can also add a significant number of calories. So just how many calories are in egg foo young sauce?
What Is Egg Foo Young?
Egg foo young is made by beating eggs together with chopped vegetables like bean sprouts, onions, carrots and cabbage. The egg and vegetable mixture is then fried into a large flat omelette or pancake shape. Slices or wedges of the egg foo young pancake are served drizzled with a flavorful sauce.
There are many variations on the classic egg foo young recipe. Different vegetables can be used, and various proteins like shrimp, chicken or pork are sometimes added to the egg mixture. The egg foo young is especially popular in Chinese-American cuisine, where it shows up frequently as a dish in Chinese restaurants across the United States.
Egg Foo Young Sauce
While the egg foo young itself is relatively simple, made up mostly of eggs and vegetables, the sauce is what really makes the dish stand out. Egg foo young sauce has a complex savory flavor and helps add moisture to the egg and vegetable pancake.
The sauce is brown in color and has a thick gravy-like consistency. It is made up of chicken or vegetable stock that is thickened with corn starch. The sauce usually contains soy sauce, oyster sauce or hoisin sauce to add flavor. It can also contain extras like mushrooms, bamboo shoots or water chestnuts.
Egg foo young sauce has a unique sweet, salty and savory taste that perfectly complements the soft egg pancake and vegetables. It is an indispensable part of the popular Chinese egg foo young dish.
Calories in Egg Foo Young Sauce
The exact calorie count of egg foo young sauce can vary considerably depending on the specific ingredients used in the recipe. However, most egg foo young sauces fall within a similar calorie range.
Typical Calories in 4 oz Egg Foo Young Sauce:
- 130-170 calories
A typical serving of egg foo young sauce is about 4 ounces or 1/2 cup. With this serving size, most egg foo young sauces contain around 130-170 calories.
Here is the calorie breakdown for a typical 4 ounce serving of egg foo young sauce:
| Ingredient | Calories |
|---|---|
| Chicken or vegetable stock | 20 |
| Corn starch | 25 |
| Soy sauce | 20 |
| Oyster sauce | 40 |
| Hoisin sauce | 30 |
| Mushrooms | 5 |
| Bamboo shoots | 10 |
| Total: | 150 |
As you can see, a typical 4 ounce ladle of egg foo young sauce contains about 150 calories. The main sources of calories are the thickening agents like corn starch and oil-based sauces like oyster sauce. Vegetables add minimal calories.
How Many Calories in a Full Serving?
While the standard portion of egg foo young sauce is about 4 ounces, at many restaurants you will get considerably more sauce than that. It’s not uncommon to be served 6-8 ounces of sauce or more for a single order of egg foo young.
Here are the estimated calories for larger portion sizes of egg foo young sauce:
- 4 oz (1/2 cup): 130-170 calories
- 6 oz (3/4 cup): 195-255 calories
- 8 oz (1 cup): 260-340 calories
As you increase the portion, the calories add up quickly. An 8 ounce ladle of egg foo young sauce can have over 300 calories. If you are watching your calorie intake, be mindful of how much sauce you use.
Tips for Lightening Up Egg Foo Young Sauce
Egg foo young sauce is a high-calorie accompaniment to an otherwise protein and veggie-packed meal. Here are some tips for lightening up egg foo young sauce:
Use lower sodium soy sauce
Regular soy sauce is high in sodium and often added sugars. Switch to a reduced sodium soy sauce to cut both calories and sodium.
Go easy on oyster sauce and hoisin
These thick savory sauces add lots of calories. Use sparingly or leave out completely.
Use chicken or vegetable stock
Avoid high-fat and high-calorie beef or pork broths. Stick with lean chicken or veggie stock.
Thicken with cornstarch, not flour
Cornstarch is naturally gluten-free and lower in calories than flour.
Increase vegetables
Double up on low calorie vegetables like mushrooms, bamboo shoots, bok choy or water chestnuts.
Boost flavor with ginger and garlic
Add lots of fresh ginger and garlic to add flavor without extra calories.
Use cooking spray
When making the sauce, spray your pan with nonstick cooking spray instead of oil.
Use sparingly
A little sauce goes a long way. Limit yourself to 2-3 ounces per serving.
Egg Foo Young Nutrition Facts
While egg foo young sauce contributes the bulk of the calories, the egg foo young pancake also has its own nutritional profile.
Here are the nutrition facts for a standard 6 ounce egg foo young patty made with eggs, bean sprouts, cabbage and onion:
| Nutrient | Amount |
|---|---|
| Calories | 180 |
| Fat | 12g |
| Carbs | 6g |
| Protein | 15g |
| Sodium | 320mg |
A 6 ounce serving of egg foo young made with oil contains about 180 calories and 12 grams of fat. It also provides lean protein from the eggs along with fiber from the vegetables.
Putting It All Together
When you combine the egg foo young patty with a ladle of sauce, the total calorie count stacks up. A typical serving of egg foo young with sauce would contain:
- Egg foo young patty (6oz): 180 calories
- Egg foo young sauce (4oz): 150 calories
- Total: 330 calories
The egg foo young itself provides protein and nutrients from the eggs and vegetables. The sauce contributes the bulk of the calories, but also adds the characteristic flavor and moisture.
Egg Foo Young vs Other Chinese Foods
Compared to some other popular Chinese takeout dishes, egg foo young is moderately high in calories. Here is how it compares calorie-wise to a few other menu items:
| Dish | Calories |
|---|---|
| Egg foo young with sauce | 330 |
| Sweet and sour chicken | 440 |
| Beef with broccoli | 415 |
| Chicken lo mein | 480 |
| Shrimp fried rice | 450 |
Egg foo young has fewer calories than sweet and sour chicken, lo mein noodles and fried rice. But a bit more than beef and broccoli. The egg foo young sauce contributes substantial calories, but it can be a relatively healthy dish when enjoyed in moderation.
Tips for Low Calorie Egg Foo Young
Here are some tips for lightening up egg foo young at home:
- Use cooking spray instead of oil to fry
- Make sauce with low sodium soy sauce
- Bulk up on veggies in the egg mixture
- Use just a drizzle of sauce
- Enjoy with steamed rice instead of fried
- Flavor sauce with garlic, ginger and scallions
Preparing egg foo young at home allows you to control the ingredients and portioN sizes. This helps keep the calories in check while still enjoying the classic Chinese flavors.
Conclusion
Egg foo young sauce can contribute a significant number of calories to this popular Chinese dish. A typical 4 ounce serving provides around 130-170 calories. Larger portion sizes at restaurants can easily top 300 calories just in sauce alone.
To lighter up egg foo young, use reduced sodium soy sauce in the recipe and go easy on oil-based sauces. Bulk up on vegetables in the egg patty and use just a drizzle of sauce as flavoring. With some simple substitutions and smaller portions, you can still enjoy the characteristic taste of egg foo young without all the extra calories.