Protein benefits plateau above 1.6 g/kg/day. More is rarely better (Morton et al., Br J Sports Med 2018). Per 100 g: 52 kcal, 10 g protein, 0.7 g fat. Egg substitutes are mostly water and egg whites — check labels.
How should I track Egg substitute, liquid?
Egg substitute, liquid is a good source of protein. 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 Egg substitute, liquid, 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.