How Many Calories in an Over Easy Egg? Nutrition Facts and Health Benefits

What is an Over Easy Egg?

An over easy egg is a fried egg cooked on both sides, with a runny yolk. To make over easy eggs:

1. Crack an egg into a hot, lightly greased skillet
2. Cook until the egg white is completely set and the edges start to brown, about 1-2 minutes
3. Carefully flip the egg and cook for 30-60 seconds more on the second side
4. The yolk should still be liquid when served

Appearance and Texture

A perfectly over easy egg has a completely set egg white with a thin film starting to form on the yolk. The white takes on a plump rounded shape in the pan. When poked, the white will feel firm while the bright orange yolk oozes out.

Taste and Flavor

Over easy eggs have a warm, creamy yolk with a richer flavor than many other cooking methods. The whites become light and fluffy in texture. Overall an over easy egg tastes deliciously rich and fresh.

Nutrition Facts for Over Easy Eggs

Calories and Macronutrients

One large chicken egg contains:

• 72 calories
• 6 grams protein
• 5 grams fat
• 0.6 grams carbohydrates

Over easy cooking has minimal effects on the protein and fat content of an egg. However some protein may be lost if the yolk breaks and leaks out.

Vitamins and Minerals

Chicken eggs are packed with important micronutrients including:

• Vitamin A - 6% DV
• Folate - 5% DV
• Vitamin B12 - 9% DV
• Vitamin B2 - 15% DV
• Phosphorus - 9% DV
• Selenium - 22% DV

The vitamin and mineral content remains stable during over easy frying. Runny yolks may even enhance absorption of fat-soluble vitamins like A, D, E and K.

Cholesterol Content

One large egg contains around 185 mg of cholesterol, all of it found in the nutrient-dense yolk.

Despite concerns over dietary cholesterol intake, current research actually shows eggs have minimal impacts on blood cholesterol or heart disease risk for most people.

Health Benefits of Over Easy Eggs

High Quality Protein

Eggs contain all 9 essential amino acids, making them one of the best sources of complete, high-quality protein with a biological value matching beef.

Muscles and tissues readily utilize egg protein nutrients for repair and function. Over easy cooking doesnt diminish protein quality at all.

Brain Health

The choline content of eggs promotes brain development and health. Just one egg supplies about 28% of an adults daily choline needs. Choline also helps regulate mood and metabolism.

Eye Health

Lutein and zeaxanthin antioxidants found in egg yolks support eye health and protect vision. Research indicates eating 1-2 eggs per day helps prevent macular degeneration and cataracts as we age.

Weight Management

Despite worries about calories and fat, eating eggs may actually aid weight loss and control. The protein satisfies hunger for hours while the fat promotes efficient nutrient utilization.

Potential Downsides of Over Easy Eggs

Allergy Risk

Egg allergies, especially among children, can cause worrying symptoms like hives, swelling, and even anaphylaxis. Using isolated egg products instead of whole eggs may be safer for those with confirmed egg allergies.

Salmonella Infection

Raw or undercooked egg yolks may pose a salmonella risk if chickens were exposed to the bacteria. However salmonella outbreaks from eggs are extremely rare nowadays thanks to modern safety regulations.

High Cholesterol Concerns

Despite old warnings on cholesterol and heart health, most current research indicates eating eggs in moderation poses very little risk for healthy people. Only those with diagnosed sensitivities seem to need strict dietary cholesterol limits.

How Do Other Cooking Methods Compare?

Boiled Egg Nutrition

Boiled eggs contain the same basic nutrition as over easy eggs. However, extended boiling can damage or leech out small amounts of heat-sensitive vitamins like B vitamins and vitamin C.

Fried Egg Nutrition

Frying adds some extra calories and fat due to cooking oil. But the nutritional profile otherwise changes very little compared to over easy eggs.

Poached Egg Nutrition

Gently poaching eggs in water leaves all the nutrients intact without adding calories. The protein quality also remains excellent with easier digestion than fried eggs.

Scrambled Egg Nutrition

Adding milk or cream while scrambling can slightly dilute nutrients and increase calories from fats. But overall, scrambled egg nutrition closely matches over easy eggs.

Tips for Cooking Perfect Over Easy Eggs

Use a Nonstick Skillet

Choose a good-quality nonstick pan so the eggs dont weld themselves to the bottom. Nonstick also requires little added fat for cooking, keeping calories low.

Heat the Pan Properly

Use medium-low heat and let the skillet fully preheat before adding eggs so the whites cook before overhardening the yolks.

Gently Baste the Eggs

Spoon hot oil over the egg whites to promote even cooking. Repeated basting ensures a nicely rounded shape.

Dont Overcook the Yolks

Remove the eggs just before the thickened film fully forms on the yolks. They should still jiggle gelatinously when served for the classic over easy texture.

Storing Leftover Over Easy Eggs

Refrigerate leftover cooked eggs within 2 hours and use within 3-4 days. The rich protein makes cooked eggs prone to quick spoilage. Reheating to 165F kills any bacteria that may develop.

Alternatively, cooled hard boiled eggs keep refrigerated for up to one week's time. Over easy eggs dont store as well due to instability of the broken runny yolk.

Summary

Over easy eggs make a fast, delicious, protein-packed breakfast with around 72 calories each. Frying leaves most of the nutritional content intact compared to raw eggs, while introducing new flavors and textures.

Moderately eating eggs cooked any style poses little health risks for most people while providing a host of nutrients like quality protein, vitamin B12, selenium and choline. Just be wary of undercooking the whites to prevent potential salmonella exposure.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.