Nutrilyt
All foods
Century Egg

Preserved Animal Product

Century Egg

A traditional Chinese preserved egg with a gelatinous dark white and creamy, rich yolk created through alkaline curing.

A traditional Chinese preserved food made by curing duck, chicken, or quail eggs in a mixture of clay, ash, salt, quicklime, and rice hulls for several weeks to months, resulting in a dark, gelatinized egg white and a creamy, rich yolk.

high-protein high-sodium preserved egg

Typical serving · 50g

Common varieties · duck egg, chicken egg, quail egg, lead-free traditional, modern chemically accelerated

45health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

High proteinLow carbLow glycemicDiabetes-friendly

The story

What makes it unique

Alkaline fermentation denatures egg proteins, transforming the white into a dark, translucent gel and the yolk into a soft, greenish-black cream. Digestion is moderate, and satiety is high due to the dense protein and fat content. The macronutrient profile remains similar to a fresh egg, but sodium content increases significantly due to the curing salts.

Varieties: duck egg · chicken egg · quail egg · lead-free traditional · modern chemically accelerated

#centuryegg#preservedegg#pidan#lowcarbprotein#highsodiumfood#chinesecuisine#alkalineegg#traditionalfood

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

171kcal

Density 1.71 kcal/g

Protein

13g

Carbs

4.5g

Fat

11g

Fiber

0g

Sugar

1 g

Sodium

600 mg

Potassium

150 mg

Glycemic index

0

Glycemic load

0

Water content

65%

Standout compounds

Nutrient highlights

  • Protein

    high

    Supports muscle repair and satiety

  • Sodium

    high

    Electrolyte balance, but easily overconsumed leading to high blood pressure

  • Vitamin A

    moderate

    Supports vision and immune function

  • Iron

    moderate

    Essential for oxygen transport in blood

Wellness map

Health scores & processing

Weight loss
35
Satiety
70
Blood sugar
90
Gut health
30
Heart health
25
Fitness
55
Processing
30

NOVA processing scale

1
Min
2
3
4
Ultra

Traditionally preserved · Whole food

Traditional preservation uses alkaline clay, ash, salt, and lime. Modern industrial versions may use chemical accelerants like sodium hydroxide, pushing it closer to ultra-processed, but the traditional method is a centuries-old curing technique.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitymoderate
  • Fitness fuelmoderate
  • Processing qualitypoor

Eat with confidence

Food safety profile

Modern commercially produced century eggs are generally safe and lead-free, but consumers should verify sourcing to avoid traditional lead-cured varieties. High sodium is the primary dietary safety concern.

65safety

Evidence confidence 85%

  • Pesticideslow
  • Antibioticslow
  • Heavy metalsmoderate
  • Contaminationlow

Watch for

  • lead (from traditional lead oxide methods)
  • salmonella (if improperly cured)

Safer choices

Lead-free certified century eggs

Prep tips

Rinse the shell thoroughly under water before peeling. Consume in moderation due to high sodium content.

Historical use of lead oxide in the curing process to speed up production; modern regulations mandate lead-free production, but imported traditional batches may still pose a risk.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    High sodium causes water retention, masking fat loss on the scale. Calorie density is moderate, but portion control is needed due to the rich fat content.

  2. Blood sugar

    Virtually zero carbohydrates, resulting in no glycemic spike, making it safe for blood sugar management.

  3. Fitness & energy

    Provides a dense source of protein and fat for muscle maintenance, but lacks fast-digesting carbs for immediate workout fuel.

  4. Gut health

    Lacks dietary fiber and the high sodium content may negatively impact gut microbiome balance if consumed in excess.

  5. Processing quality

    Alkaline preservation alters the food significantly, increasing sodium and changing protein structures, though it remains a whole-food derivative.

  6. Food safety

    Lead contamination is a historical risk largely mitigated by modern regulations, but verifying lead-free sourcing is essential.

  7. Common mistakes

    Eating multiple eggs in one sitting, which delivers an excessive sodium load, or assuming the dark color indicates spoilage rather than a natural alkaline reaction.

  8. Best preparation

    Served chilled with pickled ginger, chopped in congee, or sliced in tofu salads to balance the rich, alkaline flavor.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Low-carb condiment

    Chopped into salads or tofu for a savory umami boost without adding carbohydrates.

  • Congee topping

    Sliced into rice porridge to add rich, creamy protein and depth of flavor.

  • Traditional appetizer

    Served with pickled ginger as a palate cleanser and high-protein starter.

Balance sheet

Pros & cons

Upsides

  • Highly bioavailable complete protein
  • Zero carbohydrates
  • Rich in umami flavor
  • Long shelf life without refrigeration
  • Good source of Vitamin A and Iron

Trade-offs

  • Very high in sodium
  • Historical lead contamination risks
  • Strong off-putting flavor for unaccustomed palates
  • High dietary cholesterol
  • Alkaline processing reduces some natural vitamins

Fit check

Who is it for?

Great match

  • low-carb diets
  • flavor enhancement in Asian cuisine
  • shelf-stable protein

Consider alternatives

  • low-sodium diets
  • hypertension management
  • those sensitive to strong flavors

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Century Egg

    This food

    Century Egg

    VS90% alike
    Chicken Egg

    Compare with

    Chicken Egg

    Century eggs are much higher in sodium and have an altered texture due to curing, while chicken eggs are fresher, lower in sodium, and more versatile.

    Chicken eggs are lower in sodium and better for daily eating, while century eggs offer a unique umami flavor but with a heavy salt load.

    Century Egg vs Chicken Egg
  • Century Egg

    This food

    Century Egg

    VS95% alike
    Duck Egg

    Compare with

    Duck Egg

    Duck eggs are larger and naturally higher in fat and protein than chicken eggs. Century eggs made from duck eggs retain these nutrients but gain massive sodium content.

    Fresh duck eggs provide richer nutrition without the extreme sodium of a century egg, making them healthier for regular consumption.

    Century Egg vs Duck Egg
  • Century Egg

    This food

    Century Egg

    VS98% alike
    Salted Duck Egg

    Compare with

    Salted Duck Egg

    Both are preserved eggs high in sodium, but salted duck eggs are cured with brine or salted charcoal, retaining a cooked yolk texture and clear white, whereas century eggs are alkaline-cured and fully transformed.

    Century eggs are lower in calories than salted duck eggs, but both are very high in sodium and should be eaten in moderation.

    Century Egg vs Salted Duck Egg
  • Century Egg

    This food

    Century Egg

    VS80% alike
    Quail Egg

    Compare with

    Quail Egg

    Quail eggs are bite-sized, mild, and lower in sodium per serving. Century quail eggs are popular appetizers but pack a concentrated sodium hit.

    Fresh quail eggs are a lower-sodium, milder option, while century quail eggs offer a punchy, savory flavor with high salt content.

    Century Egg vs Quail Egg
  • Century Egg

    This food

    Century Egg

    VS60% alike
    Tofu

    Compare with

    Tofu

    Tofu is a low-calorie, low-sodium plant protein, while century egg is a high-sodium, high-fat animal protein. They complement each other nutritionally.

    Tofu provides low-calorie hydration and plant protein, while century egg adds rich umami and fat, making tofu the healthier base.

    Century Egg vs Tofu
  • Century Egg

    This food

    Century Egg

    VS55% alike
    Tempeh

    Compare with

    Tempeh

    Tempeh is a fermented soy product high in fiber and gut-friendly probiotics with low sodium. Century egg is fermented via alkaline curing, offering no fiber and extremely high sodium.

    Tempeh is much better for gut health and blood sugar control, while century egg is a low-carb but high-sodium indulgence.

    Century Egg vs Tempeh
  • Century Egg

    This food

    Century Egg

    VS50% alike
    Edamame

    Compare with

    Edamame

    Edamame offers fresh, fiber-rich protein with minimal sodium (if unsalted), whereas century eggs are dense, sodium-heavy preserved proteins.

    Edamame is a heart-healthy, high-fiber snack, easily beating century egg for daily nutrition and blood pressure management.

    Century Egg vs Edamame
  • Century Egg

    This food

    Century Egg

    VS45% alike
    Sardines

    Compare with

    Sardines

    Sardines are rich in Omega-3s and calcium but also high in sodium if canned. Century eggs lack Omega-3s but provide similar intense umami and high protein.

    Sardines provide anti-inflammatory Omega-3 fats, making them healthier for the heart than the sodium-heavy century egg.

    Century Egg vs Sardines
  • Century Egg

    This food

    Century Egg

    VS40% alike
    Chicken Breast

    Compare with

    Chicken Breast

    Chicken breast is a lean, fresh protein with virtually no sodium or carbs. Century egg is a fatty, extremely high-sodium preserved protein.

    Chicken breast is far superior for lean muscle gain and weight loss, while century egg serves mainly as a flavor condiment.

    Century Egg vs Chicken Breast
  • Century Egg

    This food

    Century Egg

    VS50% alike
    Cottage Cheese

    Compare with

    Cottage Cheese

    Cottage cheese offers slow-digesting casein protein and calcium, but can be high in sodium. Century egg is denser in calories and much higher in sodium per gram.

    Cottage cheese provides better satiety and muscle-building casein protein with less sodium per calorie than a century egg.

    Century Egg vs Cottage Cheese

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are century eggs safe to eat?

    Modern commercially produced century eggs are safe and lead-free, though they are high in sodium and should be eaten in moderation.

  • Do century eggs contain lead?

    Traditional methods used lead oxide to speed curing, but modern regulations require lead-free production. Always check labeling to ensure they are lead-free.

  • Can diabetics eat century eggs?

    Yes, they contain almost zero carbohydrates and will not spike blood sugar, making them suitable for diabetic diets.

  • Why is the yolk green and the white black?

    The color change is a natural chemical reaction where alkaline salts break down proteins into amino acids and hydrogen sulfide, reacting with iron in the yolk.

  • Is century egg high in cholesterol?

    Like regular eggs, they contain dietary cholesterol, but current research suggests dietary cholesterol has minimal impact on blood cholesterol for most people.

  • How do you eat century egg?

    It is typically served chilled, chopped over silken tofu with soy sauce and sesame oil, paired with pickled ginger, or cooked into rice congee.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

90

Nutrition data

85

Health analysis

80

Food safety

85

Comparisons