Over Easy Egg Nutrition Facts: Calories, Protein, Vitamins

Over Easy Egg Nutrition: Calories, Protein, and More

Over easy is a popular style of cooking eggs where the whites are fully set but the yolks remain runny. But what is the nutritional value of over easy eggs? Let's take a closer look at the calories, protein, fat, carbs and other nutrients found in this breakfast staple.

Macronutrients in Over Easy Eggs

Calories

One large over easy egg (50g) contains about 72 calories. The majority of calories in eggs come from the yolk. An over easy egg with a runny yolk will have slightly more calories than eggs cooked solid since the yolk is not coagulated and condensed by heat.

Protein

Over easy eggs provide 6 grams of high quality protein per large egg. The white contains about 3.6g protein while the yolk has 2.7g. The protein in eggs contains all 9 essential amino acids needed for building and repairing muscle tissue.

Fat

There are 5 grams total fat in a large over easy egg. About 1.6g is saturated fat, 2g is monounsaturated fat, and 0.7g is polyunsaturated fat. The yolk contains the majority of the fat, while the white is nearly pure protein.

Carbohydrates

Eggs contain virtually zero carbohydrates. A large egg has less than 1 gram carb, all found in the yolk. Eggs are therefore considered a zero carb food, making them a great choice for low carb and keto diets.

Vitamins and Minerals

Here are some of the key vitamins and minerals found in an over easy egg:

Vitamin A: 270 IU (9% DV)
Vitamin D: 47 IU (12% DV)
Riboflavin: 0.5 mg (33% DV)
Vitamin B12: 0.6 mcg (10% DV)
Folate: 22 mcg (6% DV)
Iron: 0.9 mg (5% DV)
Phosphorus: 99 mg (10% DV)
Selenium: 15.4 mcg (22% DV)

Eggs provide significant amounts of vitamin A, B vitamins, selenium and phosphorus. The egg yolk contains the majority of the micronutrients.

Cholesterol Content

A large whole egg contains about 186 mg cholesterol, all of which is found in the yolk. The American Heart Association recommends limiting cholesterol intake to 300 mg per day.

However, research shows that dietary cholesterol has a relatively minimal effect on blood cholesterol levels for most people. Saturated and trans fats tend to be much bigger factors affecting blood cholesterol.

Nutrition Compared to Other Egg Styles

The nutrition facts of over easy eggs are largely similar to eggs cooked in other runny preparations like sunny side up or soft boiled. However, runny eggs retain more moisture, fat and nutrients versus boiled, scrambled or fried eggs cooked solid.

For example, a hard boiled egg contains about 68 calories, 6g protein, 5g fat, and 185mg cholesterol. A scrambled egg has 72 calories, 7g protein and 210mg cholesterol. So nutrition varies only slightly between runny vs solid cooked eggs.

Health Benefits of Over Easy Eggs

Here are some of the top health benefits associated with eating over easy eggs:

High quality protein: Over easy eggs provide all essential amino acids for growth, maintenance and repair of body tissues.
Important brain nutrients: Eggs contain choline, lutein and zeaxanthin that support brain development and help prevent age-related cognitive decline.
Bone health: The vitamin D, phosphorus and calcium in eggs promotes strong, healthy bones.
Muscle building: The protein in eggs along with vitamin D supports muscle growth and performance.
Eye health: Lutein and zeaxanthin in eggs helps reduce risk of macular degeneration and cataracts.
Anemia prevention: Eggs provide iron needed to produce healthy red blood cells and prevent anemia.

Are Over Easy Eggs Safe to Eat With Runny Yolks?

Runny egg yolks are safe for most people when cooked properly. To prevent foodborne illness when making over easy eggs:

Use pasteurized eggs when cooking for high risk groups like pregnant women, young children, older adults or those with weak immune systems.
Cook both sides of the egg white thoroughly until set.
Ensure the yolk reaches at least 140°F internally to kill any bacteria present.
Avoid letting pooled raw egg yolk touch cooked portions.
Refrigerate promptly and consume within 2 hours after cooking.

Using fresh eggs and practicing good hygiene also reduces any risks when consuming runny style eggs like over easy.

Tips for Cooking Perfect Over Easy Eggs

Follow these tips for cooking picture-perfect over easy eggs every time:

Use a small nonstick skillet and keep heat medium-low to prevent burning.
Let eggs come up to room temperature before cooking for even setting.
Melt a small amount of butter in the pan before adding eggs.
Crack egg gently into pan and let white begin to set before flipping.
Cover pan between flipping to help steam the topside.
Flip gently when whites are 90% set and slightly runny still on top.
Cook 30-60 more seconds after flipping to finish setting whites.
Remove before yolks start to harden for the perfect creamy centers.
Season as desired and serve immediately.

Serving Ideas for Over Easy Eggs

Beyond breakfast, try serving over easy eggs in creative ways for other meals:

On top of avocado toast
In a grain bowl with veggies and dressing
On a burger or sandwich
With roasted veggies and rice
On a salad or baked potato
In ramen or stir fry dishes
On flatbread pizzas

The runny yolks act as a delicious sauce to enhance all kinds of savory dishes beyond just breakfast.

Key Takeaways on Over Easy Egg Nutrition

Over easy eggs contain about 72 calories and 6g protein per large egg.
They provide important nutrients like choline, vitamin A, selenium and lutein.
Runny yolks contain more fat-soluble vitamins than hard cooked yolks.
Runny eggs are safe when cooked properly to 140°F internally.
Time the flipping carefully to get fully set whites with runny yolks.
Over easy eggs make great meals for breakfast, lunch, dinner or snacks.

Rich in nutrition and endlessly versatile, over easy eggs are one of the healthiest ways to start your day or enjoy as a meal any time. With proper handling, their creamy runny yolks are perfectly safe - and delicious - to enjoy.

FAQs

Are over easy eggs healthy?

Yes, over easy eggs are very healthy. They contain high-quality protein, important vitamins and minerals, antioxidants like lutein and zeaxanthin, and other nutrients that provide health benefits.

Are over easy eggs high in cholesterol?

One large over easy egg contains about 185 mg cholesterol, mostly in the yolk. However, dietary cholesterol has a relatively minimal impact on blood cholesterol for most people.

How many calories in an over easy egg?

A large over easy egg contains approximately 72 calories. The runny yolk accounts for slightly more calories than a hard cooked egg.

Is it safe to eat over easy eggs with runny yolks?

Yes, runny egg yolks are safe to eat when cooked properly to an internal temperature of at least 140°F. Using fresh eggs and handling them hygienically also reduces risk.

Do over easy eggs have carbs?

Over easy eggs contain less than 1 gram of carbohydrates per egg, making them a nearly zero-carb food perfect for low-carb, keto and other diets limiting carbs.

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.