The Nutritional Profile of Sunny Side Up Eggs
Sunny side up eggs are a breakfast staple loved for their simplicity and rich, delicious taste. With just a hot pan, a little oil or butter, and a fresh egg, you can enjoy a hot, protein-packed meal in minutes. But what exactly are the nutritional facts and calorie count of sunny side up eggs?
What are Sunny Side Up Eggs?
Sunny side up eggs are eggs that are fried or cooked in a pan without flipping, allowing the yolk to remain runny while the egg white cooks through. Sunny side up eggs differ from over easy or over medium eggs that get flipped to cook both sides of the yolk.
To make sunny side up eggs, heat oil or butter in a skillet over medium heat. Crack an egg directly into the pan and fry until the egg white is completely set while the bright orange egg yolk remains liquid. Season with salt, pepper, hot sauce or other spices.
Nutrition Facts for One Large Egg
According to the USDA, one large raw egg contains:
- Calories: 72
- Protein: 6g
- Fat: 5g
- Carbs: 0.6g
- Cholesterol: 186mg
- Sodium: 69mg
- Potassium: 53mg
- Vitamin A: 260IU
- Folate: 22mcg
Eggs are packed with nutrients like vitamin A, selenium, choline and antioxidants lutein and zeaxanthin that support eye and brain health.
Calories in Two Sunny Side Up Eggs
Since most people eat more than one egg for breakfast, what are the calories when you double that amount?
Two large sunny side up eggs contain:
- Calories: 144
- Protein: 12g
- Fat: 10g
- Carbs: 1g
- Cholesterol: 372mg
Two eggs is still a relatively low calorie breakfast option that provides 12g of filling protein and healthy fats to keep you satisfied.
How Does Cooking Impact the Calories?
Keep in mind that the nutrition information for raw eggs differs slightly once the eggs are cooked. Does frying or cooking eggs change their calorie content?
Fried in Butter or Oil
Eggs cooked sunny side up gain roughly 40 calories from the oil or butter used to fry them. For example:
- 1 tbsp butter: 102 calories
- 1 tbsp olive oil: 119 calories
- 1 tbsp vegetable oil: 124 calories
So two sunny side up eggs fried in 1 tbsp of butter would be about 284 calories total. The more oil or butter you use, the more calories added.
Boiled, Poached or Baked
Cooking eggs without any oil or butter does not significantly impact their calorie content. Hard boiled, poached, or baked eggs remain close to their raw nutrition facts.
Two large boiled eggs have around 144 calories, the same as raw. The protein, fat and mineral content is virtually unchanged by boiling.
Scrambled Eggs
Scrambling eggs with a bit of milk or water does not alter their calorie count by much. Two large scrambled eggs have about 160 calories. The milk adds negligible calories and fat.
Sunny Eggs as Part of a Balanced Breakfast
While two sunny side eggs contain 144 calories, your total breakfast plate may be higher depending on what else you eat.
Toast or English Muffin
Adding one slice of whole wheat toast: +69 calories
Pairing eggs with one whole wheat English muffin: +134 calories
Meat Side
Adding 2 slices center-cut bacon: +54 calories
1 pork breakfast sausage link: +42 calories
1 oz lean ham: +25 calories
Veggies
1/2 cup sauted peppers and onions: +44 calories
1/2 cup roasted potatoes: +67 calories
1/2 cup fresh fruit salad: +30-60 calories
With a typical meat side and toast or veggies, a total sunny egg breakfast often lands in the 300-500 calorie range.
Cheese and Other Extras
Adding extras like cheese, avocado, sour cream and sauces increases calories more. For instance:
- 2 slices cheddar cheese: +226 calories
- 1/4 avocado: +56 calories
- 2 tbsp salsa: +10 calories
- 1 tbsp sour cream: +26 calories
Sunny Eggs Are Low Calorie But Filling
While a full breakfast of eggs, meat, toast and extras can reach 500-800 calories, eggs themselves are fairly low calorie at just 72 calories each.
Two sunny eggs offer:
- 144 calories
- 12g satiating protein
- Healthy fats to curb hunger
- Vitamins A, D, E, B12
- Antioxidants like lutein
Protein is the most filling macronutrient that suppresses appetite for hours. Eggs help you feel satisfied on fewer calories compared to carb-heavy breakfasts.
Weight Loss Benefits
Due to their high protein content, studies show eggs can promote weight loss, especially when eaten in place of refined carbs.
One study had overweight women eat a bagel breakfast vs. eggs. The egg meal led to greater fullness, less calorie intake later in the day, and more weight loss over 8 weeks.
Stabilize Blood Sugar
Eating eggs leads to more stable blood sugar and insulin levels compared to high carb breakfast foods like cereal or pancakes.
The protein, fat and low carbs in eggs helps prevent sharp spikes and crashes in blood sugar that can increase hunger and overeating.
Simple Ways to Prepare Sunny Side Up Eggs
From skillet to microwave, here are easy cooking methods for perfect sunny eggs anytime:
Stovetop Skillet
Heat oil in a nonstick skillet over medium heat. Crack eggs directly into pan and fry 2-5 minutes until whites are set and yolk starts to thicken but remains runny.
Nonstick Pans
Crack eggs into a buttered nonstick pan without needing added oil. Cook covered 3-5 minutes, then uncover to finish cooking tops.
Electric Griddle
Nonstick electric griddles make frying eggs a breeze. Heat to 350F then crack eggs onto griddle and cook as usual. Flip off when done.
Microwave
Spray a microwave-safe bowl or mug with nonstick spray. Crack an egg into bowl and microwave 45 seconds to 1 minute until set.
Poached
Poaching eggs by simmering in water will give you a runny yolk without oil. Crack egg into boiling water, simmer 3-5 minutes until whites are firm.
Tips for the Perfect Sunny Side Up Egg
Achieving the ideal sunny egg with luscious liquid yolk takes some finesse. Use these pro tips for egg-cellence:
Use Fresh Eggs
Older eggs spread out more in the pan. For neatly contained eggs, purchase fresh eggs within 2 weeks of the packaged date.
Add a Splash of Vinegar
A teaspoon of vinegar in the frying water helps egg whites coagulate faster for neater shaping.
Baste the Top
Spoon hot oil or butter on top of the egg while cooking to firm up the thin layer on top.
Cook Low and Slow
Medium low heat sets the egg more gently than high heat, keeping its shape.
Pull Before Overcooking
Take eggs off the heat just before they reach your ideal doneness as the pan retains heat.
Master these easy techniques for picture perfect sunny side up eggs every time. Enjoy this classic low calorie breakfast any day of the week!
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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