Egg foo yung, NFS
Common food
Photo: Wikipedia
Egg foo yung, NFS, is a savory, pan-fried omelette patty, traditionally studded with bean sprouts, onions, and often shrimp or pork, then smothered in a rich, savory brown gravy. Its texture is a delightful contrast: a slightly crisp exterior giving way to a fluffy, tender interior. Nutritionally, it's a protein-packed dish, with over 11g of protein per 100g, making it a satisfying and substantial meal component.
Calorie split: 38% protein · 17% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People adore egg foo yung for its comforting, umami-rich flavor profile and the satisfying textural contrast between the crispy edges and soft center. It's a beloved staple of Chinese-American cuisine, offering a hearty, customizable, and deeply savory experience.
⚠️ Watch-outs & how to enjoy it better
The traditional brown gravy can be high in sodium, and the dish is often pan-fried in oil, increasing its fat content. Those monitoring sodium intake or following a low-fat diet should be cautious. To counteract this, you can request gravy on the side, use a light soy sauce-based glaze instead, or opt for a version steamed or poached in broth. Pairing it with a side of steamed, non-starchy vegetables like bok choy can also balance the meal.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Provides a good balance of protein and fat for sustained energy.
- Contains essential nutrients like choline from eggs and vitamin C from bean sprouts.
- A versatile base that can incorporate a variety of vegetables and lean proteins.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'foo yung' is an Anglicization of the Cantonese word for 'hibiscus,' referring to the dish's resemblance to the flower when the egg mixture is fried.
Full nutrition (USDA data · scales with serving)
| Water | 75.0 g |
| Energy | 125 kcal |
| Protein | 11.7 g |
| Total lipid (fat) | 6.2 g |
| Carbohydrate, by difference | 5.2 g |
| Fiber, total dietary | 0.30 g |
| Total Sugars | 3.1 g |
| Calcium, Ca | 54.0 mg |
| Iron, Fe | 1.0 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 167 mg |
| Potassium, K | 143 mg |
| Sodium, Na | 340 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 26.6 ug |
| Vitamin C, total ascorbic acid | 1.7 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.19 mg |
| Niacin | 0.79 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 35.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 35.0 ug |
| Folate, DFE | 35.0 ug |
| Choline, total | 160 mg |
| Vitamin B-12 | 0.81 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 107 ug |
| Retinol | 101 ug |
| Carotene, beta | 59.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 6.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 326 ug |
| Vitamin E (alpha-tocopherol) | 1.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.1 ug |
| Vitamin K (phylloquinone) | 23.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.43 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.2 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.04 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.04 g |
| Cholesterol | 234 mg |
Amino acid profile (per 100g)
Estimated from Fast foods, breakfast burrito, with egg, cheese, and sausage — USDA does not publish this profile for Egg foo yung.
| Tryptophan | 0.13 g |
| Threonine | 0.41 g |
| Isoleucine | 0.46 g |
| Leucine | 0.90 g |
| Lysine | 0.79 g |
| Methionine | 0.26 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.58 g |
| Tyrosine | 0.40 g |
| Valine | 0.52 g |
| Arginine | 0.59 g |
| Histidine | 0.27 g |
| Alanine | 0.47 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.4 g |
| Glycine | 0.41 g |
| Proline | 1.0 g |
| Serine | 0.68 g |
| Hydroxyproline | 0.04 g |
FAQ
What is the difference between Egg Foo Yung and a regular omelette?
Egg Foo Yung is specifically a Chinese-American style omelette that typically includes bean sprouts and other vegetables, is fried into a patty shape, and is almost always served with a savory brown gravy.
Is Egg Foo Yung a healthy choice?
It can be a nutritious part of a balanced diet due to its high protein content from eggs and potential additions like shrimp or chicken. However, its healthfulness depends on cooking method and gravy; lighter preparations with more vegetables are generally healthier.
Can I make Egg Foo Yung without the gravy?
Absolutely. The patties are delicious on their own. You can serve them with a drizzle of soy sauce, a splash of chili oil, or alongside a simple dipping sauce made from vinegar, ginger, and a touch of sugar.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.25 kcal/g · 37% calories from protein · 0.3 g fiber · 3.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.38 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.