1 serving (46 grams) contains 92 calories, 6.3 grams of protein, 7.0 grams of fat, and 0.4 grams of carbohydrates.
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Nutrition Information
Calories |
474.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.1 g | 46% | |
| Saturated Fat | 10.3 g | 51% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 958.8 mg | 319% | |
| Sodium | 489.7 mg | 21% | |
| Total Carbohydrates | 2.1 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.0 g | ||
| protein | 32.5 g | 65% | |
| Vitamin D | 211.3 mcg | 1056% | |
| Calcium | 144.3 mg | 11% | |
| Iron | 4.6 mg | 25% | |
| Potassium | 355.7 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
Sunny side up eggs are a popular breakfast dish common in many cuisines, including American, European, and Asian. The dish consists of eggs fried gently on one side, leaving the yolk runny and distinct. Eggs are a nutrient-dense food packed with high-quality protein and essential vitamins such as B12, B6, and D. A single large egg (approximately 50g) contains about 70 calories, 6g of protein, and 5g of healthy fats, making it a great option for a quick and satisfying meal. They also provide choline, lutein, and zeaxanthin, essential for brain and eye health. Served simply or paired with breads, vegetables, or grains, sunny side up eggs are versatile and nutritious.
Health Benefits
- Eggs are an excellent source of protein, containing all nine essential amino acids necessary for muscle repair and growth.
- Rich in choline, eggs support brain health and cognitive function, with one serving providing 20-25% of the daily recommended intake.
- Contains lutein and zeaxanthin, antioxidants that promote eye health and may reduce the risk of age-related macular degeneration.
- High in vitamin D, which supports bone health and immune function, with a single egg offering approximately 6% of the daily value.
- They are low-carb and suitable for weight management as they provide long-lasting satiety due to their protein and healthy fat content.
Dietary Considerations
Selection and Storage
Store eggs in the refrigerator at a consistent temperature below 40°F (4°C). Always use fresh eggs for sunny side up preparation to ensure safety and quality.
Common Questions About Sunny side up Nutrition
What is the nutritional content of a sunny side up egg?
A single large sunny side up egg contains about 6 grams of protein, 70 calories, 5 grams of fat, and 1.6 grams of saturated fat. It is also a good source of vitamins like vitamin D, B12, and minerals such as selenium and phosphorus.
Can I eat sunny side up eggs on a keto diet?
Yes, sunny side up eggs are keto-friendly as they are low in carbs and high in healthy fats. Each egg contains less than 1 gram of carbohydrates, making it an excellent option for keto or low-carb diets.
What are the health benefits and concerns of eating sunny side up eggs?
Eggs are a nutritious food, providing high-quality protein, essential vitamins, and healthy fats that support muscle repair and overall health. However, eating them undercooked (as is typical with sunny side up preparation) carries a small risk of foodborne illness, especially from Salmonella. Consider using pasteurized eggs to minimize this risk.
How many sunny side up eggs should I eat in a serving?
A serving of one to two sunny side up eggs is generally sufficient for most people and provides a balance of nutrients without excessive calories or fat. Pairing it with whole-grain toast or vegetables is a good way to create a balanced meal.
How does a sunny side up egg compare to scrambled eggs nutritionally?
Nutritionally, sunny side up and scrambled eggs are nearly identical, as the differences come from preparation methods. Scrambled eggs often have added ingredients like butter, milk, or cheese, which can increase calories and fat. Sunny side up eggs are typically cooked with minimal oil or butter, keeping them slightly lighter.
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.
