1 serving (50 grams) contains 90 calories, 6.0 grams of protein, 7.0 grams of fat, and 0.5 grams of carbohydrates.
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Nutrition Information
Calories |
428.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.3 g | 42% | |
| Saturated Fat | 9.5 g | 47% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 881.0 mg | 293% | |
| Sodium | 333.3 mg | 14% | |
| Total Carbohydrates | 2.4 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.0 g | ||
| protein | 28.6 g | 57% | |
| 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 Over easy eggs
Over easy eggs are a breakfast dish where eggs are fried on both sides, with the yolk remaining runny. Originating in American cuisine, over easy eggs are a staple in many breakfast meals worldwide. Eggs are highly nutritious, providing a rich source of protein, essential vitamins, and healthy fats. A single large egg (about 50 grams) contains approximately 72 calories, 6 grams of protein, and 5 grams of fat, alongside nutrients like vitamin B12, selenium, and choline. They are also an excellent source of high-quality protein, which includes all nine essential amino acids. Over easy eggs are a versatile dish enjoyed on their own, incorporated into toast or served alongside other breakfast favorites.
Health Benefits
- Rich in protein (6 grams per large egg), essential for muscle repair and overall growth.
- Provides choline (147 mg per egg), which supports brain function and liver health.
- Contains selenium (15.4 mcg per egg), a micronutrient that acts as an antioxidant and supports immune system function.
Dietary Considerations
Selection and Storage
Store raw eggs in their shell in the refrigerator at a temperature below 40°F (4°C). Consume cooked eggs immediately and discard any leftovers if kept at room temperature for over two hours.
Common Questions About Over easy eggs Nutrition
Are over easy eggs high in protein?
Yes, over easy eggs are an excellent source of protein. A single large egg provides about 6 grams of high-quality protein, which contains all nine essential amino acids necessary for muscle maintenance and overall health.
Can I eat over easy eggs on a keto diet?
Yes, over easy eggs are a great choice for a keto diet. They are low in carbohydrates (less than 1 gram per egg) and high in healthy fats and protein, fitting well within the macronutrient requirements of this diet.
What are the health benefits or concerns of eating over easy eggs?
Over easy eggs can be very nutrient-dense, providing essential vitamins such as B12, D, and choline for brain function and energy production. However, they should be consumed in moderation, especially if you are watching cholesterol intake, as one large egg contains about 185 mg of cholesterol.
How many over easy eggs should I eat in a serving?
A typical serving size is 2-3 over easy eggs, which provides around 140-210 calories and 12-18 grams of protein. This portion is sufficient for a balanced meal when paired with vegetables or whole-grain toast.
How do over easy eggs compare to scrambled eggs?
Over easy eggs and scrambled eggs have similar nutritional profiles if no additional ingredients like butter or cream are added. Over easy eggs tend to have a runny yolk, which retains more of the egg's natural nutrients, like vitamin D, compared to scrambled eggs, which may lose some nutrients through extended cooking.
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.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesIncludes recommendations for egg consumption within a healthy dietary pattern.
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.
