1 serving (100 grams) contains 143 calories, 12.6 grams of protein, 9.5 grams of fat, and 0.7 grams of carbohydrates.
Log this food in SnapCalorie
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 | 1.0 g | ||
| protein | 30 g | 60% | |
| Vitamin D | 195.2 mcg | 976% | |
| 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 medium
Eggs over medium refer to a cooking style where eggs are fried on both sides with the yolk remaining slightly runny but thicker than in over-easy eggs. Popular in American cuisine and diner culture, this preparation highlights eggs' versatility. Eggs are rich in high-quality protein, providing about 6 grams per large egg, and are an excellent source of vitamins B12, B2 (riboflavin), and D. They also contain essential minerals like selenium and phosphorus, along with healthy fats. A standard serving of eggs over medium (2 eggs) provides approximately 140 calories, making it a nutrient-dense choice.
Health Benefits
- Rich source of protein, aiding in muscle repair and maintenance with approximately 6 grams of protein per large egg.
- High in vitamin B12, supporting red blood cell formation and energy metabolism.
- Contains choline, which is essential for brain development and liver function.
- Vitamin D in eggs supports bone health and immune system function.
- Loaded with antioxidants like lutein and zeaxanthin, promoting eye health.
Dietary Considerations
Selection and Storage
Store whole eggs in their original carton in the refrigerator at 40°F (4°C). Use within 3-5 weeks for optimal freshness. Cook eggs to an internal temperature of 160°F (71°C) for safe consumption.
Common Questions About Eggs over medium Nutrition
Are eggs over medium a good source of protein?
Yes, eggs over medium are an excellent source of protein. One large egg contains about 6 grams of high-quality protein, which includes all nine essential amino acids. This makes them a great option for muscle repair and overall health.
Can I eat eggs over medium on a keto diet?
Yes, eggs over medium are perfectly compatible with a keto diet. They are low in carbs (less than 1 gram per egg) and high in fats (around 5 grams per egg), making them ideal for maintaining ketosis.
What are the health benefits or concerns of eating eggs over medium?
Eggs over medium provide essential nutrients like choline, which supports brain health, and vitamin D for bone health. However, if consumed in excess, the cholesterol content (186 mg per egg) may be a concern for individuals with specific cholesterol-related health conditions.
How many eggs over medium should I eat in one serving?
A typical serving size is 2-3 eggs over medium, which provides about 12-18 grams of protein and around 140-210 calories. Adjust the portion based on your dietary needs and activity level.
How do eggs over medium compare to other egg preparations?
Eggs over medium, with a partially set yolk, are slightly firmer than over-easy eggs but softer than over-hard eggs. This makes them a good middle ground for texture and flavor, allowing for some yolk creaminess without being too runny.
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.
