1 serving (65 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 |
335.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.5 g | 32% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 678.8 mg | 226% | |
| Sodium | 445.3 mg | 19% | |
| Total Carbohydrates | 1.5 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.7 g | ||
| protein | 23.0 g | 46% | |
| Vitamin D | 149.6 mcg | 748% | |
| Calcium | 102.2 mg | 7% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 229.9 mg | 4% | |
* 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 Telur mata
Telur mata, commonly known as a sunny-side-up egg, is a classic egg preparation popular in various cuisines, including Indonesian, Malay, and global breakfast traditions. It is prepared by frying an egg until the whites are set while leaving the yolk runny. A single large egg (approximately 50 grams) contains about 72 calories, 5 grams of fat, 6 grams of protein, and essential nutrients like vitamin B12, riboflavin, selenium, and choline. Eggs are also a source of healthy unsaturated fats and antioxidants such as lutein and zeaxanthin, which support eye health. Telur mata is versatile and often served with rice, bread, or vegetables, making it both a nutritious and quick meal option.
Health Benefits
- Rich source of high-quality protein (6 grams per egg) that supports muscle repair and growth.
- Contains choline (147 mg per large egg), essential for brain function and neurodevelopment.
- Packed with antioxidants lutein and zeaxanthin, which help protect eye health by reducing the risk of macular degeneration.
- Provides vitamin D, contributing to bone health and immune function.
- Includes selenium (14 mcg per egg), an important antioxidant for thyroid function and cellular protection.
Dietary Considerations
Selection and Storage
Store eggs in the refrigerator at or below 40°F (4°C) and consume within 3-5 weeks for maximum freshness. Cook eggs until the whites are fully set and yolks are at least slightly thickened to reduce the risk of foodborne illnesses.
Common Questions About Telur mata Nutrition
Is Telur Mata high in protein?
Yes, Telur Mata (sunny-side-up egg) is high in protein. A medium-sized egg typically provides about 6 grams of high-quality protein, making it an excellent choice for muscle building and repair.
Can I eat Telur Mata on a keto diet?
Yes, Telur Mata is ideal for a keto diet. Eggs are naturally low in carbohydrates—containing less than 1 gram of carbs per egg—and high in healthy fats, which aligns well with the macronutrient requirements of a ketogenic lifestyle.
What are the health benefits or concerns of eating Telur Mata?
Telur Mata provides essential nutrients such as protein, vitamin D, and choline, which support bone health and brain function. However, it is relatively high in dietary cholesterol (around 186 mg per egg), so individuals with cholesterol concerns should monitor their intake and consult with a healthcare professional if necessary.
What is the recommended serving size for Telur Mata?
A typical serving size for Telur Mata is one or two eggs, depending on your dietary needs. This provides about 70–150 calories, 6–12 grams of protein, and a range of essential vitamins and minerals, making it a versatile addition to any meal.
How does Telur Mata compare to scrambled eggs nutritionally?
Telur Mata and scrambled eggs are nutritionally similar in terms of protein, calories, and fat. However, scrambled eggs often involve additional ingredients like butter or milk, which can increase calorie and fat content. Telur Mata, cooked with minimal oil, is generally the leaner option.
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.
