One balut egg contains approximately 180–200 kcal, significantly higher than boiled chicken or quail eggs. With 13–15g of protein, about 14g of fat, and 600mg of cholesterol, this is a protein-rich dish that should be consumed with caution if you are controlling your energy intake or have cardiovascular issues. Join My Auris to explore the article below to understand the nutritional value and proper ways to eat balut, helping your body absorb maximum nutrients while ensuring long-term health benefits.
What is Balut?
In English, trứng vịt lộn is called “balut duck egg” or simply “balut.” This is a common term in the Philippines and Vietnam, where this dish is widely featured in street food culture. The word “balut” in Tagalog means “wrapped,” referring to the duck embryo encased within the eggshell.
How Many Calories Are in One Balut Egg?
An average balut egg contains approximately 180 – 200 kcal. This figure can vary depending on the egg’s weight and the amount of yolk. Compared to boiled chicken eggs (~70 kcal) or quail eggs (~15 kcal), balut is a protein-rich and high-energy food. This is due to the developing embryo inside, the fat-rich yolk, and the high protein content (~13 – 15g/egg).
With about 14g of fat and up to 600mg of cholesterol per egg, this dish is not suitable for individuals with high blood lipids or cardiovascular problems if consumed too frequently.
Nutritional Components in Balut
Balut is a traditional dish, rich in nutritional value when consumed correctly. Despite its high calorie and cholesterol content, it remains a good option for those needing nutritional supplementation. Below is a table of the nutritional components of one balut egg (~100–120g):
Table of Nutritional Components in 1 Balut Egg
| Component | Average Content | Notes |
| Energy (Calories) | 180 – 200 kcal | Higher than chicken eggs, quail eggs |
| Protein | 13 – 15g | Protein-rich, easily digestible food |
| Total Fat | 13 – 14g | Includes saturated fat |
| Cholesterol | ~600mg | High, caution advised for individuals with high blood lipids |
| Carbohydrate (Starch) | ~2g | Low, suitable for low-carb diets |
| Calcium | ~80mg | Supports strong bones |
| Iron | ~2.5mg | Helps enrich blood, prevents anemia |
| Vitamin A | Present | Good for eyes, boosts immunity |
| Phosphorus | ~120mg | Essential for energy metabolism |
| Zinc | ~1mg | Boosts immunity |
| Sodium | ~80–90mg | Controls body fluid balance |
| Potassium | ~140mg | Good for cardiovascular function |
| Water | ~65–70g | High proportion, aids digestion |
Does Eating Balut Make You Fat?
Eating balut can lead to weight gain if consumed in excess and without controlling your overall daily calorie intake. However, if eaten correctly and at the right time, you can fully enjoy it without worrying about your physique.
If you eat 2 balut eggs in the evening, in addition to your main meal and other snacks, your total calorie intake could exceed your body’s daily needs. When the amount of calories consumed is greater than the calories expended, the body will accumulate excess fat, gradually leading to weight gain.
Who Should and Shouldn’t Eat Balut?
Not everyone should consume this dish regularly, especially if they are concerned about nutrition, weight, or personal health issues.
Who Benefits from Eating Balut?
Individuals recovering from illness or with nutritional deficiencies: Balut is a nutritious meal that helps replenish energy for those recovering from sickness, malnutrition, or needing to boost their immune system.
The cholesterol content in balut is quite high (~600mg/egg), making it suitable for individuals with high energy needs such as thin and weak people or growing children.
Athletes or bodybuilders seeking muscle gain: With its high protein content and richness in calcium (~80mg) and iron (~2.5mg), balut can be a part of a muscle gain and fat loss diet if eaten correctly and combined with regular exercise. The energy from balut helps muscle recovery after workouts.
Heavy laborers needing high energy: High calories, abundant nutrients → supports increased stamina and physical strength. Can be consumed in the morning or at noon to provide sustained energy (kcal) throughout the day.
Who Should Not Eat Balut?
Dieters, weight management: If you are on a diet or following a low-carb, weight-loss regimen, balut can lead to weight gain if overconsumed. The high calorie content of this Vietnamese dish, combined with saturated fat, will quickly increase fat accumulation if not controlled.
Individuals with cardiovascular disease, high blood pressure: Eggs have a very high cholesterol content → not suitable for people with high blood lipids, high blood pressure, or cardiovascular conditions. Eating too much can cause internal heat and easily lead to fat accumulation if combined with a sedentary lifestyle.
Pregnant women in the first trimester: Some traditional Eastern medicine views suggest that balut, with its duck embryo, has a “heating” property and can easily cause hormonal imbalances if eaten at the wrong time, especially during the first trimester of pregnancy.
Vegetarians: As a poultry egg with a developing embryo, balut is not considered vegetarian food. It is an animal-derived product, so those following a strict vegetarian diet should not consume it.
Individuals prone to bloating, digestive disorders: Eating balut in the evening, especially without accompanying Vietnamese coriander (rau răm) or fresh ginger, can easily cause bloating and indigestion. Those with a weak digestive system should eat it during the day, avoiding it when hungry or after 8 PM.
Tips for Eating Balut Correctly to Avoid Weight Gain
Here’s a step-by-step guide to eating this poultry egg correctly without worrying about weight gain:
Eat eggs at the appropriate time: Consume eggs in the morning or at noon, when your body still has plenty of time to expend energy. Avoid eating them in the evening, especially after 8 PM, as metabolism slows down then, making fat accumulation easier.
Eat in moderation: Do not eat more than 1 egg at a time, and a maximum of 2–3 eggs/week if you are not exercising vigorously. For those on a muscle-gain, fat-loss diet, eating 1 egg for breakfast can provide ample protein while still controlling calories.
Combine with Vietnamese coriander and ginger: Vietnamese coriander (rau răm) and ginger help warm the stomach, aid digestion, and reduce bloating caused by the egg’s high cholesterol. This is a traditional method to make the dish easier to digest, especially when the egg has a developed and strong-flavored embryo.
Do not combine with other high-protein foods: Avoid eating balut simultaneously with offal porridge, beef, seafood, etc. This will significantly increase the total calorie intake of the meal, exceeding your body’s daily needs.
Drink warm water after eating: Warm water helps the stomach process the saturated fat in the egg more effectively. Limit cold drinks, as cold food slows down digestion and can easily cause discomfort and bloating.
Some people may experience internal heat, acne, or digestive discomfort when eating balut. In such cases, it is advisable to reduce consumption frequency or switch to boiled chicken eggs or less potent fertilized quail eggs (trứng cút lộn).
Individuals with high blood pressure, high blood lipids, or cardiovascular disease should severely limit balut consumption due to its high cholesterol (~600mg/egg). It’s advisable to consult a nutritionist for an appropriate intake.
Balut is a protein-rich and nutritious food, but it is also high in calories. If you know how to eat balut correctly, you won’t have to give up this traditional dish just for fear of gaining weight. Eating it the right way not only helps maintain your physique but also maximizes the health benefits from this energy-rich food.
