by The Worlds Healthiest Foods

Huevos rancheros don’t have to take a long time to prepare. Try this easy-to-prepare version for a breakfast treat you can make on a work day!

10-Minute Huevos Rancheros Prep and Cook Time: 15 minutes



  • 2 omega-3-rich eggs
  • 1/2 can black beans, drained and mashed
  • 1 TBS extra virgin olive oil
  • 1 tsp lemon juice
  • sea salt and pepper, to taste
  • 1/4 avocado, sliced
  • salsa from a jar, to taste
  • 3 TBS grated low-fat cheddar cheese
  • chopped cilantro, to taste
  • Optional: cayenne pepper


  1. Poach eggs
  2. Heat beans in a skillet while eggs are cooking
  3. Remove beans from heat and mix in olive oil, lemon juice, salt and pepper Add a pinch of cayenne for spicy beans
  4. Place beans on plate, top with poached eggs, avocado, salsa, cheese and cilantro

Seves 1

Nutritional Profile

Nutrients in Huevos Rancheros

1.00 serving (434.06 grams)
Nutrient              %Daily Value

tryptophan               68.7%

protein                     58.5%

selenium                 49.3%

iodine                      40.7%

fiber                         39.1%

vitamin B2               32.9%

phosphorus             29.9%

calcium                   28.0%

Calories (591)        32.0%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients.

The following chart shows the nutrients for which 10-Minute Huevos Rancheros is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn’t contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe’s in-depth nutritional profile that includes values for dozens of nutrients – not just the ones rated as excellent, very good, or good – please use the link below the chart.)

To read this chart accurately, you’ll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe.

Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration’s “Reference Values for Nutrition Labeling.” Read more background information and details of our rating system.


Huevos Rancheros
1.00 serving
434.06 grams
591.49 calories
Nutrient Amount DV
World’s Healthiest
Foods Rating
tryptophan 0.22 g 68.8 2.1 very good
protein 29.29 g 58.6 1.8 very good
selenium 34.57 mcg 49.4 1.5 good
iodine 61.16 mcg 40.8 1.2 good
fiber 9.79 g 39.2 1.2 good
vitamin B2 0.56 mg 32.9 1.0 good
phosphorus 299.92 mg 30.0 0.9 good
calcium 280.06 mg 28.0 0.9 good
World’s Healthiest
Foods Rating
excellent DV>=75% OR
Density>=7.6 AND DV>=10%
very good DV>=50% OR
Density>=3.4 AND DV>=5%
good DV>=25% OR
Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 10-Minute Huevos Rancheros

Mark Dilworth, BA, PES
Her Fitness Hut

Lifestyle and Weight Management Specialist
Certified Nutrition Coach and Nutrition for Metabolic Health Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes that helps you to achieve better long-term health, which includes body transformation and ideal body weight.
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