How Many Calories Are in a Sunny Side Up Egg?
Eggs are a nutritious breakfast food enjoyed by many. There are several ways to prepare eggs, with sunny side up being a popular method. But when keeping calories in mind, you may wonder how many calories a sunny side up egg has.
What is a Sunny Side Up Egg?
A sunny side up egg is an egg that is fried just on one side, with the yolk remaining runny. The egg white cooks on the bottom next to the heat source, while the bright yellow yolk stays liquid on top.
Nutrition Facts
Here are some key nutrition facts for a large sunny side up egg:
- Total calories: 90
- Total fat: 6g
- Protein: 6g
- Carbohydrates: 0.6g
As you can see, one large egg fried sunny side up contains 90 calories and 6 grams of protein, along with healthy fats and minimal carbs.
Sunny Side Up Egg Calories Versus Other Cooking Methods
The number of calories in an egg itself does not change depending on how you cook it. For example, a hard boiled egg or scrambled egg will have the same calorie count as a sunny side up egg.
What impacts the calories is if you add any extra ingredients like milk, butter, oil or other fats during cooking. Plain eggs keep the calories low at around 70-90 calories per large egg.
Fried Egg
Frying an egg in oil adds about 40 calories from the cooking fat. So while the egg itself provides 90 calories, the total goes up to 130 calories when fried in oil.
You can reduce this by using oil spray rather than pouring oil in the pan.
Scrambled Egg
Adding milk or butter to scrambled eggs boosts the total calories. A plain scrambled egg with no milk or fat has about 90 calories.
But with 2 tablespoons of milk and 1 teaspoon butter, the calories jump to around 150 calories for a large scrambled egg.
Boiled Egg
A hard boiled egg has the same nutrition stats as a sunny side up egg, at about 90 calories. No extra ingredients means calories stay at just the egg’s natural amount.
Poached Egg
Poaching eggs by simmering them in water keeps calories minimal at around 90 calories per large egg. No added fat makes this method comparable to sunny side up.
Other Factors Impacting Calories
A few other things impact the nutrition profile of eggs beyond just the cooking method:
Egg Size
Larger eggs contain more total calories and nutrients than smaller ones. Here’s the calorie difference between sizes:
- Small: 55 calories
- Medium: 70 calories
- Large: 90 calories
- Jumbo: 120 calories
When calculating calories for meal plans, pay attention to the specific egg size used.
Egg Additions
It’s common to enhance basic sunny side up eggs by adding mix-in ingredients like cheese, meats, vegetables or sauces.
Melted cheddar cheese at 50 calories per ounce and bacon at 45 calories per slice can quickly increase the total meal calories.
Serving Size
The total calories you consume goes up the more eggs you eat. Pay attention to portion sizes guidance like:
- 1 egg: 90 calories
- 2 eggs: 180 calories
- 3 eggs: 270 calories
Sticking to recommended serving sizes helps keep calories at healthy amounts.
Health Benefits
Now that you know specifics on how many calories in sunny side up eggs, it’s also helpful to highlight some of the great health benefits this food provides:
High Quality Protein
Eggs contain all 9 essential amino acids that form complete, high quality protein to support muscle growth and maintenance.
Important Nutrients
Sunny side up eggs supply vitamins, minerals, antioxidants lutein and zeaxanthin that reduces disease risk and supports healthy eyes and vision.
Satisfying and Nutrient Dense
Eggs keep you feeling energized and full. At just 90 calories each, they pack high nutrient density and satisfaction into a low calorie food.
Incorporating healthy sunny side up eggs into your balanced eating pattern can provide lots of nutrition per calorie along with health advantages.
Tips for Serving
Here are some tips for enjoying sunny side up eggs as part of a healthy lifestyle:
Monitor Portions
To control calories, stick to recommendations of 1-2 eggs per meal and be aware of larger egg sizes having greater calorie amounts.
Limit Added Fats
Keep added fats minimal by poaching, boiling or using spray oils to cook. This prevents excessive hidden calorie intake from added butter, oils, etc.
Fill Up on Veggies
Pair eggs with healthy sides like vegetables, fruits, whole grains and beans to balance your plate with fiber and nutrients.
spice it Up
Boost flavor without extra calories by adding herbs, spices, salsa or hot sauce to your sunny side up eggs instead of high-calorie cheese, meats and heavy sauces.
With just 90 delicious calories per serving, eating eggs sunny side up can be a nutritious addition to help control calorie intake.
FAQs
Are sunny side up eggs healthier?
Sunny side up eggs are not necessarily healthier than other cooking methods. However, frying in butter/oil or adding milk/cream does increase the calorie count. Overall, eggs are healthy and nutritious regardless of how they are prepared.
Do egg sizes have different calories?
Yes, the larger the egg, the more calories it contains. For example, a small egg has about 55 calories while a large egg has 90. Pay attention to sizes for accuracy in nutrition tracking.
Can I lose weight eating sunny side up eggs?
Yes, eggs can be part of a weight loss diet plan. At just 90 calories each, they provide protein and nutrients to keep you full. Focus on controlling portions and avoiding excessive added fats to limit calorie intake.
What’s the healthiest way to cook eggs?
The healthiest cooking methods are poaching, hard boiling, baking, or pan frying/sunny side up in a nonstick pan with minimal oil. These keep the calories focused on just the egg itself without adding excess fat.
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.
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