1 serving (100 grams) contains 143 calories, 12.6 grams of protein, 9.5 grams of fat, and 0.7 grams of carbohydrates.
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Nutrition Information
Calories |
340.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.6 g | 28% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 885.7 mg | 295% | |
| Sodium | 295.2 mg | 12% | |
| Total Carbohydrates | 1.7 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.4 g | ||
| protein | 30 g | 60% | |
| Vitamin D | 95.2 mcg | 476% | |
| Calcium | 133.3 mg | 10% | |
| Iron | 4.3 mg | 23% | |
| Potassium | 300 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 Eggs over easy
Eggs over easy is a simple preparation of eggs originating from Western cuisine, often enjoyed as part of breakfast or brunch. The method involves frying an egg on one side until the whites are set, then flipping it briefly to lightly cook the other side while maintaining a runny yolk. Nutritionally, a large egg provides approximately 70 calories, 6 grams of high-quality protein, and a range of essential nutrients such as vitamins B12, D, and choline. Eggs are also a source of selenium, riboflavin, and healthy fats, making them a nutrient-dense dietary choice.
Health Benefits
- Supports brain health due to choline, an essential nutrient that aids in neurotransmitter synthesis and memory function.
- Enhances bone health with vitamin D, critical for calcium absorption and bone maintenance.
- Provides high-quality protein, containing all nine essential amino acids needed for muscle repair and growth.
Dietary Considerations
Selection and Storage
Store eggs in their original carton in the refrigerator at 40°F (4°C) or below to maintain freshness. Cook eggs to at least 160°F (71°C) for food safety.
Common Questions About Eggs over easy Nutrition
How much protein and calories are in eggs over easy?
Eggs over easy are a great source of protein, with a large egg providing about 6 grams of protein and approximately 70 calories. Cooking them over easy adds minimal additional calories if you use a non-stick pan or a small amount of healthy cooking fat like olive oil or butter.
Are eggs over easy suitable for a keto or low-carb diet?
Yes, eggs over easy are an excellent option for keto or low-carb diets. A single large egg contains less than 1 gram of carbs, making it a highly compatible and nutritious choice for these diets.
What are the health benefits or concerns of eating eggs over easy?
Eggs over easy provide important nutrients like choline, vitamin D, and healthy fats, supporting brain health and energy levels. However, individuals concerned about cholesterol should note that a large egg contains about 185 mg of cholesterol, which is nearly 62% of the recommended daily limit for those monitoring intake.
What is an appropriate serving size for eggs over easy?
A typical serving size is 2–3 eggs over easy, providing approximately 12–18 grams of protein and 140–210 calories. This serving size works well as part of a balanced meal when paired with vegetables or whole grains for added nutrients.
How do eggs over easy compare to scrambled or boiled eggs?
Eggs over easy retain slightly more moisture than scrambled eggs due to their gentle cooking process. Unlike boiled eggs, they usually have a slightly higher fat content if cooked with oil or butter. All three methods offer similar nutritional benefits, so the choice may come down to texture and preference.
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.
- Eggs: Nutrition and Health BenefitsHarvard T.H. Chan School of Public HealthDiscusses nutritional composition, health benefits, and risks of consuming eggs, with emphasis on cholesterol and protein.
- Choline Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsHighlights eggs as a major dietary source of choline, an essential nutrient for brain health and metabolism.
- Dietary Guidelines for Americans, 2020-2025: Nutritional Considerations for EggsU.S. Department of Health and Human Services and USDAProvides guidance on egg consumption within a balanced diet based on current evidence.
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.
