Over Easy Eggs Nutrition Facts and Calorie Count
Over easy eggs are a popular breakfast food. The term "over easy" refers to eggs that are fried gently on both sides, leaving the yolk runny. But how many calories are actually in over easy eggs?
What Does Over Easy Mean?
Eggs cooked over easy are fried in oil or butter until the egg white is completely set, while the egg yolk remains liquid. The pan is covered during cooking tosteam the top of the egg.
To cook over easy eggs:
- Heat oil or butter in skillet over medium heat.
- Crack egg into pan and fry until edges start to brown, about 1-2 minutes.
- Gently flip egg and cook 15-30 seconds more.
- The egg white should be set while the yolk stays runny.
Calories in One Over Easy Egg
A single large egg contains:
- Calories: 72
- Protein: 6g
- Fat: 5g
- Carbs: 0.6g
The majority of calories in an over easy egg come from the yolk. Egg whites are very low calorie, providing about 17 calories per egg white.
Calories in Two Over Easy Eggs
Since most people eat more than one egg at a time, here is the nutrition info for two over easy eggs:
- Total calories: 144
- Protein: 12g
- Fat: 10g
- Carbohydrates: 1.2g
- Vitamin A: 10% DV
- Riboflavin: 22% DV
- B12: 14% DV
Two over easy eggs provide about 144 total calories, making it a light but filling and nutritious breakfast or meal when combined with sides like fruit, veggies or whole grain toast.
Cooking Over Easy Eggs in Oil or Butter
When cooking over easy eggs, using added cooking fat like oil or butter increases the total calorie count. Here is the nutrition info for eggs fried in one tablespoon of:
Olive oil:- 119 calories
- 14g fat
- 100 calories
- 11g fat
To lower the calorie count, try cooking over easy eggs in nonstick pans using fat-free cooking spray instead of olive oil or butter.
Over Easy Eggs to Lose Weight
Over easy eggs can help with fat loss for a few key reasons:
- High protein - Protein is the most filling macronutrient and helps satisfy hunger and appetite between meals. The 12g protein in 2 eggs keeps you feeling fuller longer.
- Vitamin rich - Eggs contain fat-soluble vitamins A, D, E and K as well as choline, an essential nutrient for metabolism and fat burning.
- Low carb - With under 2g net carbs for two eggs, they easily fit into low carb and keto diets proven to aid weight loss.
Enjoy eggs cooked over easy as part of a balanced, calorie-controlled diet for healthy weight management and fat burning.
Health Benefits of Over Easy Eggs
Over easy eggs provide a wide array of important vitamins, minerals, protein and antioxidants. Benefits include:
Muscle Growth & Recovery
The high quality protein in eggs provides essential amino acids for building and maintaining muscle mass. Leucine, one of the amino acids in eggs, stimulates muscle protein synthesis.
Bone Health
Eggs offer lots of riboflavin, vitamin D, phosphorus and calcium - all nutrients important for bone health. Together they help prevent osteoporosis and reduce fracture risk as we age.
Vision Health
Lutein and zeaxanthin found in egg yolks prevent UV light damage and cataracts. Over easy eggs supply about 10% of your daily vitamin A needs for healthy vision.
Brain Function
Eggs are one of the best dietary sources of choline, an essential nutrient for brain development and function. Choline helps memory, mood and focus as we age.
The unique combination of protein, vitamins and minerals make over easy eggs one of the most nutritious breakfast choices to fuel your day.
Risks of Over Easy Eggs
While eggs cooked over easy offer wonderful health benefits, there are some cautions to keep in mind around safety and dietary restrictions including:
Foodborne Illness
Raw or undercooked egg yolks may contain salmonella bacteria that can cause food poisoning. Cooking the whites completely until set helps reduce this risk.
Allergies
Eggs are one of the most common food allergens, particularly in children. Symptoms may include hives, stomach cramps, breathing issues or anaphylaxis.
High Cholesterol
Egg yolks do contain dietary cholesterol. Those managing high blood cholesterol or heart disease risk should limit egg yolk consumption to two per day.
Keto and Low Carb Diets
Most low carb and ketogenic diets permit moderate whole egg consumption. But those strictly limiting carbs may need smaller or fewer egg servings to stay under carb limits.
By taking precautions around safe storage and cooking, over easy eggs can be enjoyed as part of healthy lifestyles including muscle building, athletic, low carb, paleo and more.
Tasty Ways to Enjoy Over Easy Eggs
From breakfast staples to gourmet dishes, over easy eggs shine when paired with tasty mix-ins and toppings like:
Avocado Toast
Top whole grain or seedy toast with mashed avocado, over easy eggs, red pepper flakes and lime juice for a satisfying breakfast or light meal.
Lox and Eggs
Combine over easy eggs with lox or smoked salmon, onion, capers and dill over a toasted bagel thin for a delicious brunch dish.
Egg Sandwiches
Whether you prefer English muffins, biscuits, croissants or waffles, a sandwich stuffed with over easy eggs, cheese and bacon or ham is a handy breakfast on-the-go.
Breakfast Tacos
Warm corn or flour tortillas stuffed with eggs, veggies, salsa, avocado and hot sauce make a fast, protein-packed weekday breakfast the whole family will love.
However you choose to serve them up, over easy eggs cooked to runny perfection lend richness and protein to both sweet and savory dishes any time of day.
FAQs
Are over easy eggs good for weight loss?
Yes, eggs cooked over easy can support a weight loss diet. They are high in protein which provides satiety and their vitamin content helps fuel fat burning. Over easy eggs are also low carb and low calorie for a very nutritious breakfast.
Are over easy eggs safe to eat?
Over easy eggs cooked with runny yolks do carry a slightly higher risk of salmonella poisoning. However, cooking the egg whites completely helps reduce bacteria risk. Those with compromised immune systems may want to cook the yolks through fully.
Can you freeze over easy eggs?
It's not recommended to freeze eggs fried over easy. The texture and consistency will degrade during freezing. Instead, scramble or fully cook eggs before freezing for omelets, bakes or other dishes where texture isn't as important.
Should you avoid over easy eggs while pregnant?
Runny egg yolks may pose increased risk of harmful bacteria to pregnant women and the developing baby. It’s usually recommended that expectant mothers enjoy eggs cooked through without runny whites or yolks instead of over easy.
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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