Shrimp egg foo yung
Common food
Photo: Wikipedia
Shrimp Egg Foo Yung is a classic Chinese-American omelet, fluffy and golden, packed with tender shrimp and crisp vegetables like bean sprouts. Each bite offers a savory, slightly sweet flavor with a satisfying, soft-yet-firm texture. Despite its indulgent appearance, it's a lean protein powerhouse with a modest calorie count.
Calorie split: 38% protein · 17% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People adore it for its comforting, savory taste and the way it perfectly balances the delicate sweetness of shrimp with the rich, eggy base. It's a beloved staple in Chinese-American cuisine, often served as a hearty main dish or a satisfying brunch item.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium, especially when served with traditional brown gravy, which may concern those monitoring salt intake. To counteract this, request the sauce on the side or use a low-sodium version, and pair it with steamed vegetables or brown rice to add fiber and balance the meal.
Key benefits
- High in lean protein for muscle maintenance
- Low in carbohydrates, suitable for low-carb diets
- Contains essential minerals like selenium and zinc from shrimp
- Quick-cooking, making it an efficient meal option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'Foo Yung' is an anglicization of the Cantonese term for 'hibiscus egg,' referring to the dish's fluffy, flower-like appearance 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 |
FAQ
Is Shrimp Egg Foo Yung gluten-free?
The omelet itself is typically gluten-free, but the traditional brown gravy often contains soy sauce (which has wheat) and cornstarch. Always check the gravy ingredients or request it without sauce.
How does it differ from an omelet?
Egg Foo Yung is usually cooked with a mix of vegetables and protein (like shrimp) folded into the egg, and it's often served with a savory gravy, making it a heartier, saucier dish than a standard omelet.
Can I make it healthier at home?
Yes. Use less oil by cooking in a non-stick pan, load up on extra vegetables like broccoli or mushrooms, and make a light gravy with low-sodium broth and a touch of cornstarch.
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.