1 serving (50 grams) contains 70 calories, 6.0 grams of protein, 5.0 grams of fat, and 0.5 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
331.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 7.1 g | 35% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 875.4 mg | 291% | |
| Sodium | 331.2 mg | 14% | |
| Total Carbohydrates | 2.4 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.5 g | ||
| protein | 28.4 g | 56% | |
| Vitamin D | 189.3 mcg | 946% | |
| Calcium | 118.3 mg | 9% | |
| Iron | 4.3 mg | 23% | |
| Potassium | 283.9 mg | 6% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Egg over easy
Eggs over easy are a preparation method within American cuisine where eggs are fried on one side until whites are set, then flipped briefly to gently cook the other side while keeping yolks runny. This method preserves a delightful texture and ensures a rich taste, making it popular in breakfast dishes. Nutritionally, eggs are a complete protein source providing significant amounts of choline, vitamins A, D, and B12, as well as minerals like selenium and phosphorus. A single large egg contains roughly 70 calories, 6 grams of protein, and 5 grams of fat, making it a nutrient-dense choice for energy and cellular function. The runny yolk retains more nutrients compared to fully cooked eggs, maximizing their nutritional benefits.
Health Benefits
- Supports brain health due to choline in the yolk, which aids in neurotransmitter production.
- Enhances bone health and immune function through high levels of vitamin D.
- Provides high-quality protein, essential for muscle repair and growth.
- Aids antioxidant defense with selenium, which contributes to enzyme function.
- Promotes eye health through lutein and zeaxanthin in the yolk, known to protect against macular degeneration.
Dietary Considerations
Selection and Storage
Store eggs in their carton in the refrigerator at 40°F (4°C) to maintain freshness. Prepare eggs over easy with minimal oil in a non-stick pan for healthiest results.
Common Questions About Egg over easy Nutrition
How much protein and calories are in an over-easy egg?
One large over-easy egg contains approximately 6 grams of protein and 70 calories. It also provides essential nutrients like Vitamin B12, Vitamin D, choline, and selenium, making it a nutrient-dense option.
Can I eat over-easy eggs on a keto or low-carb diet?
Yes, over-easy eggs are an excellent choice for both keto and low-carb diets. They are virtually carb-free and packed with healthy fats and protein, which fit perfectly into these dietary plans.
Are over-easy eggs healthy, and what are the concerns?
Over-easy eggs are a healthy source of protein, healthy fats, and important vitamins. However, if the yolk is undercooked, there is a small risk of foodborne illness from Salmonella, particularly in vulnerable groups such as pregnant women or those with weakened immune systems. Always use pasteurized eggs to reduce this risk.
What is the recommended portion size for over-easy eggs?
A typical serving size is 2 to 3 large eggs, providing 12-18 grams of protein. This is a balanced portion for most people, though you may adjust based on your dietary needs and activity level.
How do over-easy eggs compare to scrambled eggs nutritionally?
Nutritionally, over-easy and scrambled eggs are very similar, as both typically contain about 6 grams of protein and 70 calories per egg. However, the added fats or ingredients like milk in scrambled eggs can increase calorie content, whereas over-easy eggs usually maintain a simpler profile with just cooking oil or butter.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
