The Ultimate Guide to Over Easy Eggs Nutrition and Cooking Tips

Understanding Over Easy Eggs and Their Nutrition Facts

Over easy eggs are a popular breakfast food loved for their runny yolks and easy preparation. But how many calories are actually in one over easy egg? And what other nutrition facts should you know about this humble yet mighty food?

This comprehensive guide will explore everything you need to know about over easy eggs, their health benefits, calories, and more.

What Does "Over Easy" Mean?

An over easy egg is an egg that is fried gently on both sides, with the yolk left runny. The white should be completely set while the yolk remains liquid.

To make an over easy egg, heat a small amount of fat (like oil or butter) in a skillet over medium heat. Crack the egg into the pan and fry for about 1-2 minutes until the white sets. Then gently flip and cook the other side for 30 seconds without breaking the yolk.

Nutrition Facts for One Over Easy Egg

Here are the basic nutrition facts for one large over easy egg (50g):

• Calories: 90
• Protein: 6g
• Fat: 5g
• Carbohydrates: 0.6g
• Cholesterol: 186mg

As you can see, a single over easy egg contains 90 calories, making it a nutrient-dense food option. The protein will help keep you full, while the fat provides essential fatty acids.

The Benefits of Over Easy Eggs

Over easy eggs deliver several health perks beyond their nutritional makeup. Here are some of their research-backed benefits:

• High in choline, an essential nutrient for brain, liver, and fetal health
• Packed with antioxidants like lutein and zeaxanthin that support eye health
• Contain all 9 essential amino acids needed to form complete proteins
• Provide vitamin D, selenium, B12 and iron

Studies also show that eating eggs, including over easy style, may:

• Boost heart health markers like HDL cholesterol in those with diabetes
• Improve insulin sensitivity and blood sugar regulation
• Support healthy pregnancy by developing fetal brain and nerve tissues
• Increase feelings of fullness and weight loss

Are Over Easy Eggs Healthy?

Based on nutrition research, over easy eggs can be part of a healthy diet when consumed in moderation as part of an overall balanced lifestyle.

Past concerns over eggs increasing heart disease risk due to their cholesterol content have been disproven. Dietary cholesterol has little effect on blood cholesterol for most people.

That being said, those with certain medical conditions like diabetes should enjoy eggs in sensible portions and rely on professional medical advice.

Tips for Cooking Perfect Over Easy Eggs

Achieving the ideal texture and doneness for over easy eggs takes some finesse. Follow these simple tips:

• Use a small nonstick skillet and let it fully preheat before adding egg
• Choose fresh eggs and crack directly into pan
• Cook over medium-low heat and resist urge to flip too early
• When white is mostly set, gently flip with spatula
• Briefly cook other side until white is firm but yolk is still runny
• Season with salt, pepper, hot sauce, or other favorites

It can take some practice, but perfectly preparing over easy eggs is a satisfying kitchen skill with delicious rewards!

Serving Ideas for Over Easy Eggs

Beyond breakfast, over easy eggs also shine when incorporated into other dishes like:

• Avocado toast topped with an over easy egg
• Egg sandwiches with the yolk as a scrumptious sauce
• Spinach and egg salad with chopped hard boiled egg and one over easy egg on top
• Bowls with grains, veggies and an over easy egg
• Burgers and other proteins crowned with a runny egg

Feel free to get creative and try an over easy egg as a decadent topping on your favorite foods!

Frequently Asked Questions

Are over easy eggs considered raw?

No, properly cooked over easy eggs are not raw. The white is fully cooked and only the yolk remains runny. Raw eggs that are undercooked can pose a risk of salmonella and should be avoided.

Can you eat the runny yolk of over easy eggs when pregnant?

According to FDA guidelines, pregnant women should only eat eggs with runny or undercooked yolks if they are made with pasteurized eggs. Over easy eggs with a cooked white and pasteurized runny yolk are safest during pregnancy.

Do over easy eggs need to be refrigerated?

Yes, all eggs including leftover cooked over easy eggs should be stored in the refrigerator to prevent risk of bacteria growth. Tightly cover and consume any cooked over easy eggs within 3-4 days.

Should you toast the bread for over easy egg sandwiches?

Toasting or not comes down to personal preference, but lightly toasting bread can provide a nice textural contrast to the soft egg and keep the bread from getting soggy.

The Takeaway on Over Easy Egg Nutrition and Preparation

Over easy eggs make for a protein-rich breakfast or meal that delivers essential vitamins and nutrients. At just 90 calories each, they offer an economical dose of top-notch nutrition.

With some practice in technique plus imagination in serving ideas, over easy eggs can be an everyday superfood. Just be mindful of safe handling and cooking, especially if pregnant or managing a specific health condition.

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.