Recipes · Japanese · Breakfast
Tamago Kake Gohan (Raw Egg over Rice)
One serving has 368 kcal and 13 g protein, and at least a fifth of a woman's daily need of manganese (62%), selenium (61%), folate (39%), choline (39%), thiamin (35%) and pantothenic acid (34%). Ready in 3 minutes.
- Preparation: 3 min
- Makes: 1 serving (281 g)
- Difficulty: Easy
- Diets: Vegetarian, Dairy-free
- Contains: egg, gluten, soy
Ingredients
- 220 g Rice, white, long-grain, cooked
- 55 g Eggs, whole, raw
- 6 g Soy sauce
Method
- Use only the freshest, best-quality eggs you can find, ideally ones sold for raw consumption; pregnant people, young children, the elderly and anyone immunocompromised should use pasteurized egg or skip this dish, as the egg is served raw.
- Spoon the hot rice into a bowl.
- Crack the egg into the rice and stir briskly with chopsticks until the rice turns pale yellow and slightly fluffy.
- Drizzle with the soy sauce and stir once more.
- Eat immediately while the rice is still hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 368 kcal | 17% |
| Carbohydrates | 62.7 g | |
| Water | 197 mL | |
| Fiber | 0.93 g | 3% |
| Protein | 13.3 g | 28% |
| Tryptophan | 0.17 g | |
| Threonine | 0.53 g | |
| Isoleucine | 0.64 g | |
| Leucine | 1.1 g | |
| Lysine | 0.74 g | |
| Methionine | 0.35 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.71 g | |
| Tyrosine | 0.49 g | |
| Valine | 0.85 g | |
| Histidine | 0.32 g | |
| Fat | 5.9 g | |
| Monounsaturated | 2.2 g | |
| Polyunsaturated | 1.2 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1 g | |
| Saturated | 1.9 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 205 mg | |
| Calcium | 54.8 mg | 5% |
| Copper | 0.19 mg | 21% |
| Iron | 3.7 mg | 21% |
| Magnesium | 37.4 mg | 12% |
| Manganese | 1.1 mg | 62% |
| Phosphorus | 213 mg | 30% |
| Potassium | 179 mg | 4% |
| Selenium | 33.4 µg | 61% |
| Sodium | 410 mg | |
| Zinc | 1.8 mg | 23% |
| Thiamin (vitamin B1) | 0.38 mg | 35% |
| Riboflavin (vitamin B2) | 0.29 mg | 26% |
| Niacin (vitamin B3) | 3.4 mg | 24% |
| Pantothenic acid (vitamin B5) | 1.7 mg | 34% |
| Pyridoxine (vitamin B6) | 0.31 mg | 24% |
| Folate (vitamin B9) | 154 µg | 39% |
| Cobalamin (vitamin B12) | 0.49 µg | 20% |
| Choline | 167 mg | 39% |
| Vitamin A | 88 µg | 13% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 45.1 IU | 8% |
| Vitamin E | 0.67 mg | 4% |
| Vitamin K | 0.17 µg | 0% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.