Over Easy Eggs Nutrition Facts, Calories and Health Benefits

Understanding Over Easy Eggs and Their Nutrition Facts

Over easy eggs are a popular breakfast food. Their runny yolks and firm whites make them great for dipping toast or serving with hash browns. But what exactly are over easy eggs and how many calories do they contain?

What are Over Easy Eggs?

Over easy refers to a style of fried egg where the whites are completely set but the yolks remain runny. To make over easy eggs, crack an egg into a hot pan with a small amount of butter or oil. As the egg whites cook, use a spatula to flip the eggs gently, then cook for just 15-30 seconds more before serving.

This quick cooking method means the egg white proteins have denatured and solidified, while the yolks stay liquid. The runny egg yolks are prized for their rich texture and flavor.

Nutrition Information and Calories for Over Easy Eggs

One large chicken egg contains (1):

• Calories: 72
• Protein: 6 grams
• Fat: 5 grams
• Carbohydrates: 0.6 grams
• Cholesterol: 186 mg

These nutritional values are for the entire egg contents before cooking. Frying an egg causes some of the fat and calories to be lost, so the final calorie count of an over easy egg is around 63 calories.

The Many Benefits of Over Easy Eggs

Over easy eggs are one of the most nutritious breakfast choices. Here are some of the key benefits they provide:

• High quality protein helps builds muscles and satisfies hunger.
• Important vitamins and minerals like selenium, vitamin D, vitamin B12 and choline.
• Antioxidants such as lutein and zeaxanthin which are good for eye health.
• Choline aids brain development and liver function.
• The fat content and protein keeps you feeling full for longer after eating.

Understanding Egg Cholesterol Content

Over easy eggs contain around 185mg cholesterol per large egg. For many years, nutrition guidelines recommended limiting cholesterol from food due to concerns over heart health.

However, more recent studies have shown dietary cholesterol has very little impact on blood cholesterol and heart disease risk for most people (2).

Current nutrition advice is now centered on limiting saturated and trans fats as well as added sugars. Eggs can be part of a healthy diet as they contain very little saturated fat and no sugar.

Tips for Cooking Perfect Over Easy Eggs

It takes skill to master cooking over easy eggs with runny centers. Follow these helpful tips:

• Use a small non-stick frying pan and add a teaspoon of butter or oil.
• Heat the pan over medium-high heat until very hot.
• Crack the eggs carefully into the pan.
• Reduce heat to medium and fry gently until the whites are set.
• Gently flip each egg and cook for just 15-30 seconds on the second side.
• Check the yolk as you dont want it to set or the eggs become over-hard.
• Serve eggs immediately while yolks are still runny.

Serving Suggestions and Condiments

Over easy eggs taste delicious on their own but can also be served with various condiments and sides such as:

• Toast or English muffins
• Bacon, ham, or breakfast sausage
• Hash browns or home fries
• Avocado or tomato salsa
• Hot sauce or chimichurri
• Cheese

Choose whole grain toast and sides to boost the nutritional value of your breakfast. Over easy eggs also work well in breakfast tacos, sandwiches and burritos for a protein packed start to the day.

Over Easy Egg Recipes to Try at Home

Once youve mastered frying eggs over easy, try incorporating them into these delicious breakfast recipes:

Over Easy Eggs and Avocado Toast

For the ultimate healthy breakfast, top whole grain or seeded toast with mashed avocado, over easy eggs, red pepper flakes and a squeeze of fresh lemon juice. This tasty toast provides protein, healthy fats and plenty of flavor to fuel your day.

Veggie Over Easy Egg Sandwich

Fry an egg over easy and assemble in a wholegrain roll or bread with tomato, baby spinach and onion jam. Add a little hot sauce if you like it spicy. It's a quick and nutritious sandwich for busy mornings.

Over Easy Breakfast Tacos

Warm small corn tortillas in the oven or microwave until soft and pliable. Top with sliced avocado, pico de gallo salsa, beans, fried potatoes and an over easy egg. Fold and enjoy these tasty Tex-Mex inspired breakfast tacos.

Shakshuka with Over Easy Eggs

Shakshuka is a Middle Eastern dish of eggs poached in a spiced tomato sauce. To make this over easy variation, cook the sauce, tomato and spices in a pan. Make wells in the mixture then crack in eggs and fry over easy style before serving, garnished with parsley and crumbled feta.

Storing Leftover Over Easy Eggs

Like all eggs, over easy eggs are best when served immediately after cooking. However, leftover eggs can be stored in the refrigerator if you prepare too many.

How to Store Cooked Eggs

Here are some tips for storing over easy eggs:

• Let eggs cool completely before refrigerating.
• Store cooked eggs in an airtight container for up to 5 days.
• Adding a damp paper towel to the container helps prevent drying.
• Dont store over easy style eggs as liquid yolks can contaminate whites.
• Once refrigerated, reheat cooked eggs thoroughly until hot.

Recognizing If Eggs Have Gone Bad

Look for the following signs that refrigerated over easy eggs have gone bad:

• Greenish tinge to yolks
• Unpleasant sulfur odor
• Pink, blue, black or green color
• Slimy outer texture
• Mold growth on shells or contents

If eggs show these signs of spoilage after the expiry date, its safest to throw them out.

Reasons to Enjoy Over Easy Eggs

Over easy fried eggs make for a fast, healthy and very tasty breakfast or brunch. Their runny yolks have a decadent texture that adds richness to any dish they accompany.

On their own, over easy eggs contain only 63 calories each, plus have many nutritional benefits. They can be prepared easily at home for a high protein start to your day.

So go ahead and enjoy these classic fried eggs in your morning meal rotation!

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.