1 serving (63 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 |
360.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.8 g | 34% | |
| Saturated Fat | 8 g | 40% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 740 mg | 246% | |
| Sodium | 280 mg | 12% | |
| Total Carbohydrates | 2.4 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.8 g | ||
| protein | 25.2 g | 50% | |
| Vitamin D | 160.0 mcg | 800% | |
| Calcium | 100.0 mg | 7% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 240 mg | 5% | |
* 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 medium
Eggs over medium are prepared by frying an egg until the white is set and opaque, while the yolk remains slightly firm but still creamy. This cooking method is popular in American and European cuisines, often enjoyed as a breakfast staple. Eggs are a nutrient-dense food, offering a high-quality source of protein (approximately 6 grams per large egg), alongside essential vitamins and minerals such as vitamin B12, selenium, and choline. They are relatively low in calories, with one large egg containing around 70 calories. When cooked over medium, eggs retain most of their nutrients, making them a versatile and balanced choice in a variety of meals.
Health Benefits
- High-quality protein supports muscle repair and growth with all nine essential amino acids.
- Rich in choline (about 147 mg per large egg), essential for brain health and cell function.
- Provides vitamin B12 (0.9 mcg per egg), vital for red blood cell production and neurological health.
Dietary Considerations
Selection and Storage
Store raw eggs in the refrigerator at 40°F (4°C) and use them within 3–5 weeks for optimal freshness. Cook eggs to an internal temperature of 160°F (71°C) to ensure safety.
Common Questions About Egg over medium Nutrition
Is an egg over medium high in protein?
Yes, an egg over medium is high in protein. A single large egg contains approximately 6 grams of protein, making it a nutrient-dense option to support muscle repair and overall health.
Can I eat an egg over medium on a keto diet?
Yes, eggs over medium are keto-friendly as they are low in carbohydrates and high in healthy fats and protein. One large egg contains less than 1 gram of carbs, making it an ideal choice for maintaining ketosis.
Are there any health benefits or concerns with eating eggs over medium?
Eggs over medium provide essential nutrients like vitamin B12, choline, and selenium, beneficial for brain health and metabolism. However, individuals managing cholesterol levels should note that one large egg contains approximately 186 mg of cholesterol, which might require moderation in some diets.
How many eggs over medium should I eat in a serving?
A typical serving of eggs over medium is 2-3 eggs, which would provide about 12-18 grams of protein and around 140-210 calories. However, portion sizes may vary based on dietary needs and daily caloric intake.
How does an egg over medium compare to other egg preparations?
An egg over medium falls between an over easy and over hard preparation. The yolk is partly cooked but still slightly runny, providing a balance of texture. Nutritional content remains the same regardless of preparation, but cooking methods can affect digestibility and flavor.
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.
