1 Egg Over Easy Calories, Nutrition, and Health Benefits

Egg Calories and Nutrition

Eggs are a highly nutritious food packed with protein, vitamins, and healthy fats. But many people wonder: how many calories are actually in a 1 egg over easy and what are the nutritional benefits of eating them?

How Many Calories are in One Egg?

There are about 80 to 85 calories in 1 egg, depending on the size. Egg sizes in the U.S. usually include:

• Medium - 59 grams (38 calories per ounce)
• Large - 66 grams (42 calories per ounce)
• Extra large - 73 grams (46 calories per ounce)
• Jumbo - 82 grams (51 calories per ounce)

So, an average large egg at 66 grams would have around 76 to 78 calories. When you cook an egg over easy, using a little bit of oil or butter to cook it, the calories will increase slightly.

Nutritional Value of Eggs

Aside from calories, here are some of the nutrients found in a large, 70 gram egg over easy:

• Protein - 6.3 grams
• Fat - 5 grams
• Vitamin A - 6% DV
• Vitamin B12 - 15% DV
• Riboflavin - 14% DV
• Folate - 5% DV
• Iron - 5% DV
• Phosphorus - 9% DV
• Selenium - 22% DV

The protein in eggs contains all 9 essential amino acids making it a high-quality complete protein. Eggs also contain healthy unsaturated fats as well as antioxidants like lutein and zeaxanthin.

Egg Over Easy Nutrition

Cooking your egg over easy doesn’t significantly change the nutritional profile. Over easy is where you fry an egg gently on both sides, leaving the yolk runny while the whites are completely set.

Fried Egg Over Easy

For a fried 70 gram large egg over easy calories and nutrients include:

• 90 calories
• 6 grams protein
• 7 grams fat
• 210 mg cholesterol
• 75 mg sodium

Using a small amount of cooking fat like olive oil or butter adds in extra healthy fats and flavor. Just watch your portions since oil and butter are high in calories.

Poached Egg Over Easy

For a 70 gram poached egg over easy:

• 75 calories
• 6 grams protein
• 5 grams fat
• 185 mg cholesterol

The advantage of poaching is that no extra cooking fat gets added. But the protein, vitamins, minerals, and other nutrients remain unchanged between frying and poaching.

Health Benefits of Eggs

Beyond being affordable, versatile, and tasty, eggs also offer significant health advantages. Here are some of the evidence-based benefits:

High Quality Protein

Eggs provide complete protein needed for building and repairing muscle, skin, bones and organs. Protein also keeps you feeling fuller for longer aiding in weight management.

Brain Health

Eggs are a rich source of choline, an essential nutrient for brain, nerve, and liver function. Choline helps memory, mood, and brain development in fetuses and children.

Eye Health

Lutein and zeaxanthin in eggs help prevent macular degeneration and cataracts, which are common age-related eye disorders.

Bone Strength

Eggs provide vitamin D, phosphorus, riboflavin, and zinc which work together to build and maintain strong bones.

Nutrient Absorption

Some nutrients like vitamin A, E, D, and K are fat soluble meaning they require fat to be absorbed properly. The fat in eggs allows efficient utilization of these vitamins.

Eating just 1 to 2 eggs per day as part of a balanced diet provides all these benefits. The old myths around eggs and cholesterol are not entirely accurate when consumed in moderation.

Egg Preparation Methods

One of the best things about eggs is their versatility to prepare them in numerous tasty ways while retaining their nutritional qualities. Here are some popular cooking methods:

Scrambled

Beaten eggs rapidly stirred over heat makes fluffy, pillowy scrambled eggs. Milk or water may be added along with spices, cheese, or veggies.

Fried

Pan-fried in butter or oil allows the texture to vary from runny soft yolks with firm whites all the way up to tough, crispy edges.

Poached

Cracked directly into gently simmering water then cooked for 2-3 minutes results in tender poached eggs with firm whites and molten yolks.

Boiled

Boiling eggs submerged in water for 8-12 minutes solidifies both the whites and yolks. These make good snacks or salad toppers.

Baked

Baking eggs in a hot oven in a muffin pan or ramekin dish lets the eggs set into an omelette-like texture while containing mess.

Microwaved

Quick 20-30 second blasts in the microwave steams the eggs rapidly for a fast, convenient breakfast on-the-go.

Experiment with spices, mix-ins, and different doneness levels to enjoy eggs in endless tasty ways. Over easy is a perennial favorite.

Egg Storage and Safety

To safely enjoy eggs:

Storage Tips

• Store eggs in their original carton in the fridge
• Use within 3-5 weeks for peak quality
• Don’t wash eggs until ready to use
• Cook eggs thoroughly until whites and yolks are firm

Food Safety

• Avoid eating raw or undercooked eggs
• Cook eggs to an internal temperature of 160° F
• Don’t keep boiled eggs more than 1 week in fridge
• Discard eggs that smell bad or are past expiration date

Proper handling prevents foodborne illness. But even cooked eggs don’t last forever. Follow these guidelines for staying healthy.

Egg Substitutes

For those with egg allergies or dietary restrictions like veganism, several effective egg replacement options exist.

For Baking

• 1 mashed banana per egg
• 1/4 cup applesauce per egg
• 1 Tbsp ground flax or chia seeds whisked with 3 Tbsp water per egg
• Commercial egg replacer mixes

For Scrambling

• Tofu crumbled and pan cooked
• Sautéed vegetables like mushrooms, spinach, bell peppers
• Legume or bean patty crumbles

In most baking recipes, eggs serve as the leavening agent and binder. For scrambling texture, extra spices or cheeses enhance the dish.

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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.