Over medium eggs

Breakfast

Item Rating: 70/100

1 serving (50 grams) contains 70 calories, 6.0 grams of protein, 5.0 grams of fat, and 0.5 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		331.2
% Daily Value*
Total Fat		23.7 g	30%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		875.4 mg	291%
Sodium		331.2 mg	14%
Total Carbohydrates		2.4 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0.5 g
protein		28.4 g	56%
Vitamin D		189.3 mcg	946%
Calcium		118.3 mg	9%
Iron		4.3 mg	23%
Potassium		283.9 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

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 213 cal (63.4%)

Protein: 113 cal (33.8%)

Carbs: 9 cal (2.9%)

About Over medium eggs

Over medium eggs are a popular preparation method where eggs are fried on both sides, with the yolk cooked through slightly while still retaining some creaminess. This preparation is common in Western cuisine, particularly in American breakfast and brunch dishes. Eggs are rich in high-quality protein, containing all nine essential amino acids. They are also a source of key nutrients such as choline, selenium, and vitamins B12 and D. A medium-sized egg typically contains about 70 calories, 6 grams of protein, 5 grams of fat, and less than 1 gram of carbohydrates, making it a nutrient-dense food option.

Health Benefits

• Supports muscle repair and maintenance due to its high-quality protein content (6 grams per medium egg).
• Promotes brain health and cognitive function with choline, an essential nutrient (about 147 mg per medium egg).
• Strengthens bones and aids calcium absorption with vitamin D (1 mcg per medium egg, 5% of the daily value).

Dietary Considerations

Allergens: Contains eggs

Suitable for: Low-carb diets, ketogenic diets, high-protein diets

Not suitable for: Vegan diets, egg allergy sufferers

Selection and Storage

Store whole, uncooked eggs in the refrigerator at or below 40°F (4°C) to maintain freshness. Cooked over medium eggs should be consumed immediately for the best texture.

Common Questions About Over medium eggs Nutrition

Are over medium eggs high in protein?

Yes, over medium eggs are a great source of protein. One large egg contains about 6 grams of high-quality protein, which is essential for muscle repair and growth. They are also low in carbohydrates, making them a nutrient-dense choice.

Can I eat over medium eggs on a keto diet?

Yes, over medium eggs are excellent for a keto diet as they are very low in carbohydrates (less than 1 gram per egg) and contain healthy fats. They also offer protein which can help balance macronutrient intake for those on a ketogenic diet.

What are the health benefits of eating over medium eggs?

Over medium eggs provide several health benefits, including being a rich source of high-quality protein, vitamin B12, choline, and selenium. Choline supports brain health, while selenium acts as an antioxidant. However, they do contain cholesterol (about 186 mg per egg), so individuals with cholesterol concerns may want to monitor their intake.

How many over medium eggs should I eat in one serving?

A typical serving size is 2-3 over medium eggs, which provides about 140-210 calories, 12-18 grams of protein, and various vitamins and minerals. This portion size works well for most healthy diets when paired with vegetables or whole grains.

How do over medium eggs compare to scrambled eggs nutritionally?

Nutritionally, over medium eggs and scrambled eggs are very similar if no extra ingredients are added. However, scrambled eggs often require added butter, milk, or oil during preparation, which can increase calorie and fat content. Over medium eggs are a great option if you prefer fewer added fats.

Data Sources & Scientific References