Protein needs plateau at 1.6 g/kg/day. Excess adds little (Morton et al., Br J Sports Med 2018). Per 100 g: 171 kcal, 13 g protein, 720 mg sodium. One preserved egg weighs 50–60 g — check sodium per piece.
How should I track Century egg (preserved)?
Century egg (preserved) is a good source of iron. Eggs are simple to track, but size matters more than you think. A "large" egg can range from 45 to 70 g without the shell, which means calorie content varies by up to 50%. Research shows portion estimation errors reach 50–200% for protein-dense foods (Almiron-Roig et al., Appetite 2013). For accurate tracking of Century egg (preserved), crack and weigh on a kitchen scale — it takes two seconds. Cooking method matters too: a boiled egg is roughly 70 calories, while fried in 5 g oil it jumps to about 110. Log cooking fat separately.