Understanding the Calorie Count of Over Easy Eggs
Over easy eggs are a quick, easy, and delicious breakfast staple. But many people wonder - just how many calories are actually in over easy eggs?
This article will cover everything you need to know about determining the calorie count for over easy eggs. We'll look at what over easy eggs are, how many calories are in an egg, calories in 2 over easy eggs, factors that affect the calories, and tips for enjoying over easy eggs as part of a healthy diet.
What Are Over Easy Eggs?
Over easy refers to a cooking technique for fried eggs where the whites are completely set but the yolks remain runny. To make over easy eggs, crack an egg into a hot oiled pan, then flip it when the whites are fully cooked to lightly cook the other side.
The runny egg yolk is the signature characteristic of over easy eggs. When you cut into them, the liquid yolk spills out and acts as a delicious sauce over the whites and anything else on the plate.
Calories in One Large Egg
Before determining calories for any style of cooked eggs like over easy, it helps to know the baseline nutrition facts for eggs themselves.
According to the United States Department of Agriculture (USDA), one large raw egg contains:
- 72 calories
- 6 grams protein
- 5 grams fat
- 211 milligrams cholesterol
The protein gives eggs their filling, satisfying quality, while the fat provides richness and flavor. These numbers can fluctuate slightly depending on factors like the size of the egg.
How Many Calories Are in 2 Over Easy Eggs?
Since over easy eggs are fried in oil or butter, the calorie count increases slightly compared to raw eggs due to the added fat used for cooking. The runny egg yolk also retains most of its fat content.
Two large over easy eggs typically contain about:
- 160 calories
- 12 grams protein
- 12 grams fat
This calorie amount is for the eggs alone without any sides like toast or meat. It also does not account for any extra fats used for frying like oil, butter, or bacon grease.
Factors That Impact Total Calories
Several factors can raise or lower the calories in over easy eggs:
- Egg size - Small eggs have fewer calories than jumbo eggs
- Added fats - Butter, oils, bacon fat increase calories
- Sides - Toast, meats, potatoes can increase total calories
- Cooking method - Boiled eggs may have fewer calories than fried
For example, two over easy eggs cooked in olive oil alongside two slices of whole wheat toast with butter can end up containing over 400 calories total. Be mindful of any added cooking fats and high-calorie accompaniments to keep calories in check.
Health Benefits of Eggs
While eggs do contain cholesterol and fat, they provide an array of nutrients important for our health:- High-quality protein for building and repairing tissue
- Choline for brain, nerve, and liver function
- Lutein and zeaxanthin to support eye health
- Vitamin D, selenium, B vitamins, and more
Despite old myths, dietary cholesterol has little effect on blood cholesterol for most people. That's why eggs can still be part of a healthy diet in moderation.
Tips for Enjoying Over Easy Eggs
Here are some tips for keeping calories in check while still enjoying delicious over easy eggs:- Use cooking spray or small amounts of olive oil instead of butter
- Pair eggs with vegetables instead of starchy sides
- Choose whole grain toast and use light spreads like jam
- Use smaller egg sizes if consuming more than one
- Try poached or soft-boiled eggs for a lower calorie option
Savoring just one or two over easy eggs along with some veggies and whole grains makes a wonderfully satisfying meal full of protein, nutrients, and flavor - without going overboard on calories.
The Takeaway on Over Easy Egg Calories
When cooked over easy style - fried on both sides with a runny yolk - two large eggs contain about 160 calories and 12 grams each of protein and fat.
The total calories can increase depending on added cooking fats like oil or butter and high-calorie side dishes. But when enjoyed in moderation as part of a balanced diet, over easy eggs make for a protein-packed and nutrition-filled breakfast.
FAQs
How many calories are in 1 over easy egg?
One large egg fried over easy contains about 80 calories. This accounts for the egg itself plus a small amount of added fat/oil for cooking. The total will vary based on exact cooking method and oil used.
Do over easy eggs have more calories than hard boiled eggs?
Over easy eggs fried in oil or butter tend to have slightly more calories than hard boiled eggs. However, both can be part of a healthy diet. Focus on controlling portion sizes and added fats.
Are over easy eggs considered healthy?
Yes, eggs including over easy eggs provide beneficial nutrients like protein, vitamins, minerals, and antioxidants. Over easy cooking does add more fat and calories so enjoy them in moderation as part of an overall balanced diet.
Should you limit cholesterol from over easy eggs?
Most people do not need to limit dietary cholesterol from eggs. Focus more on limiting saturated fats, trans fats, sodium, and added sugars that have a greater influence on heart health.
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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