1 serving (50 grams) contains 70 calories, 6.0 grams of protein, 5.0 grams of fat, and 0.5 grams of carbohydrates.
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Nutrition Information
Calories |
333.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 7.6 g | 38% | |
| 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 | 0.5 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 medium egg
An over-medium egg is a style of fried egg in which the yolk is partially solidified while still retaining a soft, creamy center. This preparation method is common in Western and American cuisines and served as a staple breakfast item. Eggs, including over-medium style, are an excellent source of high-quality protein, delivering about 6 grams per large egg. They also contain essential vitamins and minerals such as vitamin B12, vitamin D, and selenium. Additionally, eggs are rich in choline, important for brain and liver function. A single large over-medium egg provides approximately 70 calories, offering a nutrient-dense option for many diets.
Health Benefits
- Rich source of high-quality protein, providing 6 grams per large egg to support muscle repair and growth.
- Contains choline (147 mg per large egg), which is vital for brain and liver health.
- Provides vitamin D (1 mcg per large egg), crucial for bone health and immune support.
- Packed with selenium (15.4 mcg per large egg), an antioxidant that protects cells from damage.
- Delivers vitamin B12 (0.5 mcg per large egg), essential for red blood cell formation and neurologic function.
Dietary Considerations
Selection and Storage
Store whole eggs in their original carton in the refrigerator at or below 40°F (4°C). Prepare eggs promptly and store leftovers in an airtight container in the refrigerator for up to 2 days.
Common Questions About Over medium egg Nutrition
Is an over medium egg high in protein?
Yes, an over medium egg is a good source of protein, providing approximately 6 grams of high-quality protein per large egg. This protein is complete, meaning it contains all nine essential amino acids necessary for muscle repair and other bodily functions.
Can I eat an over medium egg on a keto diet?
Yes, over medium eggs are an excellent choice for a keto diet as they are low in carbohydrates, with less than 1 gram per egg, and rich in healthy fats and protein. They can help maintain ketosis while providing essential nutrients like vitamins B12 and D.
Are there any health benefits or concerns with over medium eggs?
Over medium eggs are nutrient-dense, containing important vitamins like B12, D, and A, along with minerals such as iron and selenium. However, they do contain cholesterol (about 186 mg per large egg), so individuals with specific conditions like high cholesterol or heart disease should consult a healthcare professional before consuming them frequently.
How many over medium eggs should I eat in a serving?
A standard serving size is 2 over medium eggs, which provides about 140 calories, 12 grams of protein, and 10 grams of fat. This serving size works well as part of a balanced meal, but you can adjust it based on your nutritional needs and caloric goals.
How does an over medium egg compare to other egg preparations?
An over medium egg is cooked longer than a sunny-side-up egg but shorter than a hard-boiled egg, leaving the yolk partially runny. This preparation retains most of the egg's nutritional value while offering a rich texture that pairs well with various dishes like avocado toast or salads.
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.
