How Many Calories Are in Two Sunny Side Up Eggs? Nutrition Facts

How Many Calories Are in Two Sunny Side Up Eggs?

Eggs are a nutritious and versatile food that can be a great addition to a healthy breakfast. Sunny side up eggs are a simple and delicious way to prepare eggs, but you may be wondering just how many calories are in two sunny side up eggs.

Let's take a closer look at the nutrition facts for sunny side up eggs and the number of calories in two eggs cooked this way.

Nutrition Facts for Sunny Side Up Eggs

Here are some key nutrition facts for one large chicken egg (50 grams) cooked sunny side up:

• Calories: 90
• Protein: 6g
• Fat: 5g
• Carbs: 0.6g
• Vitamin A: 260 IU
• Vitamin D: 18 IU
• Folate: 22mcg
• Calcium: 28mg
• Iron: 0.9mg
• Potassium: 63mg
• Cholesterol: 186mg

As you can see, eggs are a good source of protein, vitamins, and minerals. They also contain healthy fats and antioxidants like lutein and zeaxanthin.

How Many Calories in Two Sunny Side Up Eggs

Based on the nutrition information above, here are the calories for two large sunny side up eggs:

• Total calories: 180
• Protein: 12g
• Fat: 10g
• Carbs: 1.2g
• Cholesterol: 372mg

So two large eggs cooked sunny side up provide 180 calories total. This makes a sunny side up egg breakfast with two eggs a nutritious meal that is fairly low in calories but high in protein to help keep you full and energized.

How Egg Calories Compare to Other Breakfast Foods

Here's how the 180 calories in two sunny side up eggs compare to the calories in some other common breakfast foods:

• 1 cup (40g) regular oatmeal prepared with water: 150 calories
• 1 slice bacon, pan-fried: 40 calories
• 1 slice whole wheat toast with 1 tbsp peanut butter: 190 calories
• 1 cup (240g) plain Greek yogurt: 130 calories
• 1 cup bran flakes cereal with 1 cup skim milk: 210 calories

Two eggs contain a similar number of calories to other protein-rich breakfast foods. Oatmeal and Greek yogurt are a bit lower in calories, while peanut butter toast or cereal with milk is slightly higher.

Tips for a Low Calorie Sunny Side Up Egg Breakfast

If you're looking to create a low calorie sunny side up egg breakfast, here are some tips:

• Use 1 egg instead of 2 eggs to cut the calories in half
• Pair eggs with low calorie sides like veggies or fruit
• Choose egg whites instead of whole eggs to further reduce calories
• Use cooking spray instead of oil to fry eggs
• Avoid adding high calorie mix-ins like cheese, sausage, or bacon
• Serve eggs on a slice of whole grain toast for fiber
• Add hot sauce or salsa for extra flavor without calories

With some simple modifications, you can easily turn two sunny side up eggs into a low calorie breakfast. Focus on egg whites, low calorie cooking methods, and pairing eggs with nutrient dense foods like veggies and fruit.

Health Benefits of Sunny Side Up Eggs

Beyond being low in calories, sunny side up eggs offer many benefits:

• High in protein - Eggs provide all 9 essential amino acids making them an excellent source of high quality protein to keep you feeling full and energetic.
• Loaded with nutrients - Eggs contain vitamin D, selenium, riboflavin, and a variety of other vitamins and minerals.
• Rich in antioxidants - Lutein and zeaxanthin in eggs support eye health and lower risks for eye diseases.
• May promote weight loss - Eating eggs for breakfast may help lower calorie intake later in the day supporting weight management.
• Support brain function - Choline in eggs is important for memory, mood, and brain development.

So in addition to being low in calories, eggs provide many important nutrients and health promoting compounds.

Tips for Cooking Perfect Sunny Side Up Eggs

Cooking the perfect sunny side up eggs takes a little skill. Here are some tips to help you fry great sunny side up eggs every time:

1. Use a Nonstick Skillet

For easy flipping and avoiding sticking, a well-seasoned nonstick pan is ideal for frying sunny side eggs. You can also use a small amount of butter or oil, but a nonstick pan alone makes it easiest.

2. Heat the Pan

Place your skillet over medium heat. Allow it to fully preheat before adding the eggs so you get nice even cooking.

3. Crack Eggs into Pan

Crack each egg directly into the hot pan rather than cracking them first into a bowl or dish. This helps keep the yolks intact.

4. Don't Break the Yolks

When cracking the eggs, be gentle so the yolks don't break and bleed all over. Keeping the yolks contained makes for a prettier sunny side up egg.

5. Add a Touch of Water

Add 1-2 teaspoons of water to the pan after cracking the eggs in. The water creates steam to help cook the tops of the eggs.

6. Cook Until Whites Are Set

Let the eggs fry undisturbed until the egg whites are completely set. The whites will turn opaque and get firm.

7. Flip and Cook Second Side

Carefully flip the eggs over with a spatula to cook the second side for about 10-15 seconds just to set the bottom.

8. Season and Serve

Season with salt, pepper, hot sauce, or other desired toppings. Then transfer the perfectly cooked sunny side eggs to a plate. Enjoy them while the yolks are still runny.

Easy Recipe Ideas for Sunny Side Up Eggs

Sunny side up eggs pair well with many different flavors. Here are a few recipe ideas to inspire you:

Sunny Eggs with Avocado Toast

Top mashed avocado over whole grain toast with sunny side eggs, red pepper flakes, and fresh basil.

Caprese Sunny Eggs

Serve sunny side up eggs over fresh mozzarella, tomatoes, and pesto drizzle.

Sunny Eggs with Veggie Hash

Enjoy your eggs alongside sauteed potatoes, bell peppers, onions, spinach, and seasonings.

Sunny Eggs with Smoked Salmon

Pair eggs with smoked salmon, capers, and dill on a whole grain English muffin.

Sunny Eggs on Mediterrean Veggies

Nestle sunny side eggs on top of sauteed eggplant, zucchini, and basil.

Protein-Packed Sunny Eggs

Serve eggs over quinoa or brown rice with sauteed kale and chickpeas.

The possibilities are endless for easy and delicious ways to enjoy your sunny side up eggs!

Frequently Asked Questions

Are sunny side up eggs healthy?

Yes, sunny side up eggs are a very healthy breakfast choice. They provide high quality protein, vitamins, minerals, antioxidants, and healthy fats. As part of a balanced diet, eggs support overall health.

Are there any downsides to eating eggs?

Eggs are high in cholesterol, with

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.