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 | 0 g | ||
| protein | 28.6 g | 57% | |
| Vitamin D | 190.5 mcg | 952% | |
| Calcium | 119.0 mg | 9% | |
| Iron | 4.3 mg | 23% | |
| Potassium | 333.3 mg | 7% | |
* 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 Sunny side up eggs
Sunny side up eggs are a classic preparation method originating from various cuisines, including American breakfast traditions and French culinary practices. This technique involves cooking eggs gently on a skillet, leaving the yolk intact and slightly runny. Eggs are highly nutritious, offering a significant source of protein, vitamins, and minerals. A single large egg contains about 70 calories, 6 grams of protein, and is rich in vitamin D, choline, and selenium. The sunny side up method preserves the nutrient density while offering a versatile addition to meals, often balanced with toast or vegetables.
Health Benefits
- Rich in vitamin D, which supports bone health and immune function.
- Provides choline, a nutrient vital for brain health and neurotransmitter production.
- Contains selenium, a mineral that acts as an antioxidant and aids in thyroid function.
Dietary Considerations
Selection and Storage
Store fresh eggs in the refrigerator at or below 40°F to maintain freshness. Cook sunny side up eggs thoroughly until whites are set but yolks remain slightly runny for best safety and flavor.
Common Questions About Sunny side up eggs Nutrition
Are sunny side up eggs high in protein?
Yes, sunny side up eggs are an excellent source of protein. A single large egg provides approximately 6 grams of high-quality protein, essential for muscle repair and growth. Eggs are also a complete protein, containing all nine essential amino acids.
Can I eat sunny side up eggs on a keto diet?
Absolutely, sunny side up eggs are a great choice for a keto diet. Each large egg contains about 0.6 grams of carbohydrates and is rich in healthy fats, making it an ideal low-carb, high-fat food for those following a ketogenic lifestyle.
Are sunny side up eggs healthy, and what are the concerns?
Sunny side up eggs can be a healthy part of your diet, as they are rich in protein, healthy fats, and essential nutrients like vitamin D, choline, and B vitamins. However, there is a slight risk of foodborne illness from consuming undercooked eggs, so it's essential to use pasteurized eggs to minimize this concern.
What is the recommended serving size for sunny side up eggs?
The recommended serving size is typically 1-2 eggs as part of a balanced meal. This provides about 70-140 calories, depending on the number of eggs, along with protein, healthy fats, and key nutrients to support daily nutritional needs.
How do sunny side up eggs compare to scrambled eggs nutritionally?
Sunny side up eggs and scrambled eggs are very similar nutritionally when cooked without added ingredients. Both contain around 70 calories, 6 grams of protein, and 5 grams of fat per large egg. However, scrambled eggs often include butter or milk, which can increase the calorie and fat content.
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.
- Choline: Fact Sheet for Health ProfessionalsNational Institutes of Health (NIH) Office of Dietary SupplementsHighlights eggs as a major dietary source of choline, supporting brain and liver health.
- Egg consumption and risk of cardiovascular diseases: a dose-response meta-analysis of prospective cohort studiesAmerican Journal of Clinical NutritionExamines the relationship between moderate egg consumption and cardiovascular health, relevant to sunny side up eggs.
- 2020-2025 Dietary Guidelines for AmericansUS Department of Health and Human Services (HHS) and US Department of Agriculture (USDA)Discusses the role of eggs as part of a healthy dietary pattern for protein and essential nutrients.
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.
