What is balut?
Balut is a popular street food in parts of Southeast Asia, especially the Philippines. It is a developing bird embryo (usually a duck or chicken) that is boiled and eaten straight from the shell. Balut is a common snack or appetizer that is usually eaten with salt or chili and vinegar.
The egg is incubated for 14-21 days before being boiled and served. At this stage, the chick will have developed features like feathers, beaks, bones, and claws. Some people may find this unappetizing, but balut has been consumed in Southeast Asia for centuries.
Nutrition profile of balut
Balut is packed with nutrients as it contains both the egg and the developing chick inside. Here is an overview of the nutrition profile of balut (based on a 100g serving):
Calories and macronutrients
– 143 calories
– 16g protein
– 11g fat
– 1g carbohydrate
Balut is high in protein and fat, coming mostly from the yolk and chick. It’s very low carb. The protein makes it quite filling and nutritious.
Vitamins and minerals
– Vitamin A – 15% DV
– Riboflavin – 43% DV
– Vitamin B12 – 11% DV
– Iron – 13% DV
– Calcium – 4% DV
– Phosphorus – 22% DV
Balut contains a variety of vitamins and minerals. It’s highest in riboflavin and provides good amounts of vitamin A, B12, iron, phosphorus.
Other nutrients
– Choline – 33% DV
– Selenium – 16% DV
– Zinc – 5% DV
It also contains choline, an essential nutrient that supports brain and liver health. As well as selenium and zinc.
Overall, balut is highly nutritious, providing protein, healthy fats, and a wide array of vitamins and minerals.
Potential health benefits of balut
Due to its stellar nutritional profile, eating balut may provide several health benefits:
Muscle growth and repair
The high protein content promotes the growth and repair of muscle tissue. The amino acids in balut can help maintain and increase muscle mass.
Strong bones
The phosphorus, calcium, and vitamin D in balut supports bone health. These nutrients help build strong, dense bones and prevent conditions like osteoporosis.
Boosted immunity
Balut contains selenium, zinc, and vitamins A and B12 – all nutrients linked to a healthy immune system. Its nutrients can strengthen the immune system and help fight infection.
Improved eyesight
Vitamin A is essential for good vision and eye health. Getting enough vitamin A from foods like balut can prevent vision loss or blindness.
Increased energy
As a good source of protein, B vitamins, iron, and choline, balut may help increase energy levels. These nutrients are vital for energy production.
Enhanced brain function
The choline in balut supports optimal brain development and health. Choline is a building block of neurotransmitters that control mood, memory, and muscle control.
So in moderation, adding balut to your diet can provide excellent nutrition to support overall health.
Potential downsides of eating balut
Eating balut may also come with some potential downsides:
High cholesterol
With 11g of fat per serving, balut is high in cholesterol (approximately 285mg). Consuming too much may increase cholesterol levels. Those with high cholesterol should eat balut in moderation.
Food safety concerns
As balut is essentially a raw egg, it carries a higher risk of salmonella and bacterial contamination. Pregnant women are often advised to avoid balut due to food safety concerns.
Allergies
Balut contains egg and can cause allergic reactions in those with egg allergies. It also contains common allergens like chicken, duck, and bird proteins.
Ethical concerns
Some people may find balut unethical to eat as you are consuming a partially developed chick. However, balut production is generally considered ethical in most parts of Southeast Asia.
Acquired taste
Many people find the idea of eating balut unappetizing or struggle with the texture. Balut has an acquired taste and is not for everyone.
So those with food allergies or sensitivities, high cholesterol, or ethical concerns may want to avoid eating balut. In large amounts it may also increase cholesterol levels.
Is it okay to eat 3 balut?
For most healthy adults, eating 3 balut is perfectly fine and safe in moderation. Here is a closer look at the nutrition intake from 3 balut:
Based on 3 balut (300g):
Calories and macronutrients
– 429 calories
– 48g protein
– 33g fat
– 3g net carbs
Three balut provides a good intake of protein and healthy fats, while being very low in carbs. This makes it a nice nutrient-dense, low carb food.
Vitamins and minerals
– Vitamin A – 45% DV
– Riboflavin – 129% DV
– Vitamin B12 – 33% DV
– Iron – 39% DV
– Phosphorus – 66% DV
Eating 3 balut gives you very high amounts of riboflavin, and good amounts of vitamins A, B12, iron and phosphorus.
Other nutrients
– Choline – 99% DV
– Selenium – 48% DV
– Zinc – 15% DV
You would also get excellent amounts of the nutrient choline, which supports brain and liver function. As well as selenium and zinc.
Cholesterol
The cholesterol in 3 balut would be around 855mg.
While the cholesterol is high, this should not be an issue for most healthy adults eating an overall balanced diet. But those with high cholesterol may want to limit intake to 1-2 balut.
Nutritionally, 3 balut can be part of a healthy diet, providing protein, vitamins and minerals. The high cholesterol can be a concern, but is generally not problematic if consumption is occasional.
Here is a quick overview of the pros and cons:
Potential benefits of eating 3 balut
– High in protein, nutrients, and healthy fats
– Provides choline for brain health
– Good source of antioxidants like vitamin A
– May strengthen bones, muscles, and immunity
– Low carb
Potential downsides of eating 3 balut
– High in cholesterol (855mg)
– Potential food safety issues if improperly cooked
– Allergy risk for those with egg allergies
– Some may find it unethical or unappetizing
Overall, for most people eating 3 balut should be fine and provide a nutritious low-carb meal or snack. But those with food sensitivities or high cholesterol may want to limit intake to 1-2 balut.
Tips for eating balut
Here are some tips for preparing and eating balut:
– When buying balut, look for eggs that feel heavy and shake slightly. Avoid cracked or leaking eggs.
– Tap the top of the egg lightly to crack the shell, then peel open carefully.
– Season the broth with salt, pepper, chili, and/or vinegar.
– Drink the nutrient-dense broth first before eating the yolk and chick.
– You can mix the chick with the yolk using the broth for dipping.
– Optional garnishes include ginger, green onions, fried garlic or chili.
– Balut is often eaten as a snack, appetizer, or part of a meal in Southeast Asia.
– Take care when chewing bones – eat slowly and carefully.
Balut is tastiest when fresh – ideally eat it within a day or two of purchase. It can be eaten cold, at room temperature, or warm.
Conclusion
Balut provides a great nutritional punch in a low-carb package. Eating 3 balut can supply nearly half your protein, vitamin A, and choline needs for the day, along with a range of other nutrients.
For most healthy people, occasional consumption of 3 balut is fine as part of a varied diet. However, those with pre-existing high cholesterol levels may want to limit intake to 1-2 eggs due to the high cholesterol content.
Balut is not for everyone given the unusual appearance and acquired taste. But it has many devoted fans throughout Southeast Asia who enjoy both the rich flavor profile and extensive nutrition. When prepared properly, balut offers a uniquely satisfying and protein-packed snack.
