1 serving (50 grams) contains 90 calories, 6.3 grams of protein, 6.7 grams of fat, and 0.6 grams of carbohydrates.
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Nutrition Information
Calories |
428.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.9 g | 40% | |
| Saturated Fat | 9.5 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 881.0 mg | 293% | |
| Sodium | 333.3 mg | 14% | |
| Total Carbohydrates | 2.9 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.0 g | ||
| protein | 30 g | 60% | |
| Vitamin D | 190.5 mcg | 952% | |
| Calcium | 119.0 mg | 9% | |
| Iron | 4.3 mg | 23% | |
| Potassium | 285.7 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 hard
Egg over hard refers to a style of fried egg where the yolk is fully cooked, rather than remaining runny. This cooking method originates from traditional Western breakfast cuisine and has gained popularity worldwide for its practicality and adaptability. Eggs offer an excellent source of high-quality protein, providing approximately 6 grams per large egg. They are naturally rich in vitamins such as B12, riboflavin, and fat-soluble vitamins like D and A. Additionally, eggs contain minerals like selenium and phosphorus. Over hard eggs differ nutritionally from other egg preparations only slightly, as some alterations in texture and flavor occur due to extended cooking time, but nutrient density remains high. This preparation is preferred by those who dislike a runny yolk and enjoy the firmer texture.
Health Benefits
- Rich in protein (6g per large egg), supporting muscle repair and growth.
- Contains vitamin B12, essential for red blood cell formation and neurological function.
- High in choline, which supports brain health and memory.
- Packed with selenium, an antioxidant that boosts immune function and protects cells.
- Provides vitamin D, which aids in calcium absorption and bone health.
Dietary Considerations
Selection and Storage
Store whole eggs in their carton in the refrigerator at 40°F (4°C) to maintain freshness. Cooked eggs should be consumed within 2 hours or refrigerated promptly and eaten within 3-4 days.
Common Questions About Egg over hard Nutrition
How much protein and calories does an egg over hard provide?
A large egg cooked over hard typically contains around 6 grams of protein and 70 calories. It also provides essential nutrients like vitamins D, B12, and choline, along with trace minerals such as selenium and phosphorus.
Can I eat an egg over hard on a keto diet?
Yes, eggs are highly compatible with a keto diet as they are low in carbs and high in healthy fats and protein. A single egg has less than 1 gram of carbohydrates, making it an ideal food choice for keto-friendly meals.
What are the health benefits or concerns of eating eggs over hard?
Eggs are a nutrient-dense food that supports muscle health, brain function, and eye health due to their protein, choline, and lutein content. However, they are high in cholesterol, with around 186 mg per egg, so individuals monitoring cholesterol levels should consume them in moderation.
What is the recommended serving size for eggs over hard?
A typical serving size is 1-2 eggs, which delivers sufficient protein and nutrients for a meal or snack. Adjust portion size based on dietary needs or energy requirements, but aim for balance if pairing with sides like vegetables or whole-grain toast.
How do eggs over hard compare to scrambled or poached eggs?
Eggs over hard retain similar nutritional value to scrambled or poached eggs, but their preparation method typically involves slightly longer cooking, which can result in a firmer texture. Poached eggs may preserve more moisture, while scrambled eggs often require added fat like butter or oil.
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.
