Nutrition Facts and Cooking Tips for Eggs Over Easy

Understanding the Nutrition Facts of Eggs Over Easy

Eggs over easy make for a quick, protein-packed breakfast. But how many calories and nutrients are actually in one egg cooked this way? Here's a detailed look at the nutritional profile of eggs over easy and tips for enjoying them as part of a healthy diet.

What Does "Over Easy" Mean?

Eggs over easy are fried eggs cooked on both sides, with runny, liquid yolks. The whites should be completely set while the yolks remain soft.

To make over easy eggs:

Heat oil or butter in a skillet over medium heat.
Crack the egg into the pan and fry for 2-3 minutes until the edges start to brown.
Gently flip the egg and cook for 30 seconds more.
The yolk should still be liquidy and runny.

Calories in One Large Egg Over Easy

A large egg over easy contains approximately:

Total Calories: 90
Total Fat: 5g
Saturated Fat: 1.5g
Cholesterol: 185mg
Sodium: 65mg
Total Carbohydrate: 0.5g
Protein: 6g

The egg over easy nutrition facts are similar to a raw egg because the yolk remains essentially uncooked. The minor differences come from the cooking of the egg white.

Nutrients in Egg Yolks Over Easy

The runny egg yolk of an over easy egg contains:

Vitamin A: 10% DV
Vitamin D: 6% DV
Folate: 5% DV
Vitamin B12: 9% DV
Vitamin B5: 5% DV
Iron: 5% DV
Zinc: 5% DV

Egg yolks provide fat-soluble vitamins A, D, E, and K as well as choline, a nutrient involved in brain and liver health.

Benefits of Egg Yolks

The yolk is considered the most nutrient-dense part of the egg. Benefits include:

Healthy fats - Egg yolks contain heart-healthy monounsaturated and polyunsaturated fats.
Antioxidants - Lutein and zeaxanthin in yolks support eye health.
Essential nutrients - Yolks provide vitamins, minerals and choline.
Brain function - Choline aids memory, mood and brain development.

Are Egg Yolks Bad for You?

In the past, egg yolks were believed to raise cholesterol levels due to their high dietary cholesterol content. However, research shows dietary cholesterol has a minor effect on blood cholesterol for most people.

Unless you have certain medical conditions like diabetes or high triglycerides, eggs can be part of a healthy diet. Enjoying the nutritional benefits of egg yolks over easy and other preparations is perfectly fine in moderation.

Tips for Cooking Eggs Over Easy

Achieving the perfect over easy egg takes a little skill. Here are some tips:

Use a Nonstick Skillet

A good nonstick pan prevents sticking and makes gently flipping the eggs easier.

Heat Slowly

Heat the pan over medium-low heat to prevent burning or overcooking.

Baste with Butter or Oil

Spoon hot butter or oil over the tops of the eggs to evenly cook the whites.

Cover Between Flips

A lid traps heat to cook the tops of the eggs before flipping.

Use a Spatula

A wide, flexible spatula makes flipping easy without breaking the yolks.

Don't Overcook

Remove the eggs from heat while the yolks are still runny and fluid.

Serving Ideas for Eggs Over Easy

Beyond breakfast, try eggs over easy in these easy meals:

Over Easy Egg Sandwiches

Top toasted English muffins with over easy eggs, cheese, ham and tomato for a hot sandwich.

Eggs Over Easy with Veggies

Serve eggs over easy alongside sautéed spinach, roasted asparagus or sliced avocado.

Over Easy Breakfast Tacos

Wrap eggs and fillings like salsa, beans, cheese and cilantro in tortillas for handheld tacos.

Buddha Bowls

Top grain bowls with over easy eggs, edamame, cabbage and a spicy dressing for a balanced meal.

Eggs Over Easy Salad

Layer eggs over easy on top of leafy greens, tomatoes, crumbled bacon and creamy dressing.

Cooking Different Styles of Fried Eggs

While over easy is a popular preparation, there are several ways to fry eggs. Here's how they differ:

Sunny Side Up

Only fried on one side, leaving the runny yolk completely exposed.

Over Easy

Fried on both sides, with the yolk still runny and liquid.

Over Medium

Cooked a bit longer with a soft but cooked yolk.

Over Hard

Fried on both sides until the yolk is completely set and solid.

Basted

Hot oil is spooned over the eggs to cook the tops before flipping.

Storing Leftover Eggs Over Easy

To safely save any uneaten eggs over easy:

Let them cool completely first.
Store in an airtight container for up to 4 days.
Keep refrigerated at 40°F or colder.
Reheat gently before serving again.

The runny yolks are prone to spoiling so proper storage is important. Reheating will create a safer, softly set yolk.

The Benefits of Eggs Over Easy

With just 90 calories each, eggs over easy offer a lean source of high-quality protein. The runny yolks provide essential vitamins and nutrients to support overall health. Enjoy them in moderation along with fruits, vegetables and whole grains for a balanced diet.

FAQs

How many calories are in an egg over easy?

One large egg over easy has about 90 calories.

Are egg yolks bad for your health?

No, egg yolks provide important vitamins, minerals, antioxidants and healthy fats. They can be part of a balanced diet for most healthy people.

Is there a difference between over easy and sunny side up eggs?

Sunny side up eggs are fried on one side only, leaving the yolk totally raw and liquid. Over easy eggs are cooked on both sides but the yolk remains runny.

How long do leftover eggs over easy last?

Properly stored in the refrigerator, leftover eggs over easy can last 3-4 days. Reheat gently before eating again.

What's the best oil to fry eggs over easy?

Butter or olive oil work well for frying eggs over easy. Avoid vegetable and seed oils which can oxidize at high heat.

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.