Quick Answer
A large olive oil fried egg contains around 120 calories. The exact calorie count can vary depending on the amount of olive oil used and the size of the egg. Fried eggs are higher in calories than poached, boiled or scrambled eggs due to the added fat from frying. Using olive oil adds monounsaturated fats which are considered healthier than saturated fats like butter or lard. However, olive oil is still high in calories with around 120 calories per tablespoon, so using more oil increases the calories substantially. A typical fried egg is made with about 1 teaspoon of olive oil containing around 40 calories. Therefore, a large olive oil fried egg has roughly:
- Egg: 80 calories
- 1 tsp olive oil: 40 calories
- Total: 120 calories
Detailed Calorie Breakdown of a Fried Egg
Here is a more detailed look at the calorie contents of a fried egg:
Calories in the whole egg
The egg itself provides the majority of calories. The key factors determining egg calories are:
- Egg size: Small eggs have around 55 calories while jumbo eggs have about 90.
- Yolk vs white: The yolk contains around 55 calories whereas the white has only 17 calories.
A typical large fried egg contains around 80 calories from the whole egg.
Calories in olive oil for frying
Olive oil is very high in calories with around 120 calories per tablespoon. When pan frying an egg just 1 teaspoon of olive oil is typically used which provides around 40 calories. Using more olive oil can add considerably more calories.
Total calories
Adding up the calories in the egg and oil gives an estimated total calorie count for a large olive oil fried egg of around 120 calories.
Here is a quick summary:
| Food | Calories |
|---|---|
| Large egg | 80 |
| 1 tsp olive oil | 40 |
| Total | 120 |
So in summary, a typical large olive oil fried egg contains about 120 calories. This can vary from around 100-140 calories depending on exact egg size and amount of oil used.
Factors Affecting Calories in Fried Eggs
Several factors can affect the calorie content when frying eggs in olive oil:
Egg size
- Small: 55 calories
- Medium: 60 calories
- Large: 80 calories
- Jumbo: 90 calories
Jumbo eggs have over 60% more calories than small eggs.
Amount of olive oil
- 1/2 tsp: 20 calories
- 1 tsp: 40 calories
- 1 tbsp: 120 calories
Using 2 tbsp instead of 1 tsp would add an extra 160 calories of olive oil.
Yolk vs white
- Egg white: 17 calories
- Egg yolk: 55 calories
The yolk contains over 3 times the calories of the white.
Cooking method
- Raw: 70 calories
- Boiled: 78 calories
- Poached: 80 calories
- Fried in olive oil: 120 calories
- Fried in butter: 140 calories
Frying adds around 40 extra calories vs boiling or poaching. Olive oil has fewer calories than butter when frying.
So in summary, the two most important factors affecting calorie content of fried eggs are egg size and amount of added fat used for frying.
Nutrition Facts for Fried Egg
Here are the full nutrition facts for a typical large olive oil fried egg according to the USDA:
| Nutrient | Amount |
|---|---|
| Calories | 120 |
| Fat | 10g |
| Carbs | 0.6g |
| Protein | 6g |
| Cholesterol | 186mg |
| Sodium | 124mg |
Key points:
- High in fat and cholesterol due to the whole egg yolk, provides 10g total fat and 186mg cholesterol.
- No carbs since eggs have no carbs.
- Good source of protein with 6g from the egg.
- 124mg sodium mostly coming from the egg rather than oil.
Besides calories, fried eggs are high in dietary cholesterol. However they remain a nutritious protein source.
Ways to Reduce Calories in Fried Eggs
Here are some tips to reduce the calories if trying to make a lower calorie fried egg:
- Use cooking spray instead of oil. Saves around 40 calories vs 1 tsp oil.
- Use smaller eggs like medium or small sizes. Saves up to 30 calories compared to large.
- Remove egg yolks and just fry the whites. Saves around 55 calories per yolk not used.
- Use fewer egg yolks. Using 2 yolks instead of 3 saves 55 calories.
- Use lower calorie oils like canola or grapeseed oil instead of olive oil. Saves around 15 calories per tsp of oil used.
- Fry using parchment paper instead of oil. Saves around 40 calories vs using 1 tsp olive oil.
- Poach or boil eggs instead of frying.
Following some of these tips can reduce the calories in a fried egg by 30-50%.
High Calorie Additions to Fried Eggs
While a plain fried egg is reasonably low in calories, there are some high calorie additions that can boost the totals:
- Butter instead of olive oil. Adds around 100 extra calories if using 1 tbsp.
- Cheese. 1 oz cheddar adds 115 calories.
- Avocado. 1/4 avocado has about 60 calories.
- Bacon. 2 slices of pan fried bacon adds 90 calories.
- Ham. 1 oz adds around 25 calories.
- Sausage or other breakfast meats.
- Fried potatoes like hash browns. 1 cup adds 220 calories.
- Bread or toast. 1 slice of white bread has 75 calories.
Building a fried egg sandwich or breakfast plate by adding high calorie ingredients like cheese, meat and bread can increase the total calories to 500-1000 in a meal.
Health Benefits of Olive Oil Fried Eggs
Here are some potential health benefits that olive oil fried eggs can provide:
High in protein
Eggs are one of the highest quality sources of protein with 6g per large egg. The protein helps with muscle growth and maintenance as well as keeping you feeling fuller for longer.
Source of healthy fats
Olive oil contains mostly monounsaturated fatty acids which are considered a healthier type of fat. They help maintain heart health and regulate cholesterol compared to saturated fats.
Antioxidants from olive oil
Extra virgin olive oil contains antioxidants including polyphenols and vitamin E. These compounds can help reduce inflammation.
Vitamins and minerals
Eggs provide vitamins A, B2, B5, B12, iron, selenium and other important nutrients.
So in moderation, olive oil fried eggs can be a nutritious part of a balanced diet providing high quality protein, healthy fats and antioxidants. However, the high calorie and cholesterol content should be kept in mind.
Comparison of Fried Egg Calories by Oil Type
The type of oil used for frying makes a significant difference to the calorie content.
Here is a comparison of calories in 1 tablespoon of different frying oils:
| Oil | Calories |
|---|---|
| Butter | 102 |
| Coconut oil | 117 |
| Ghee | 112 |
| Lard | 115 |
| Olive oil | 119 |
| Vegetable oil | 120 |
| Grapeseed oil | 120 |
| Canola oil | 124 |
As shown above, olive oil is lower in calories than saturated fat oils like butter, lard and coconut oil. But it’s still relatively high in calories compared to other vegetable oils.
For lowest calorie options, choose oils like canola or grapeseed oil or use cooking spray instead of oils.
Are Fried Eggs Healthy?
There are some healthy aspects of fried eggs but also reasons for caution:
Benefits
- High in protein
- Source of vitamins like A, B12, folate
- Provide antioxidants from olive oil
- Olive oil contains healthy monounsaturated fats
Concerns
- High in cholesterol at 186mg per egg
- High in calories when oil is added for frying
- May contain trans fats if reused oil is used for frying
- Provides saturated fat if cooked in butter or coconut oil
So the bottom line is fried eggs in moderation can be part of a balanced diet, but limit intake if concerned about cholestrol or weight management. Choose healthier oils like olive and cook without excessive added oil.
Comparion of Fried Egg Calories by Meal
Fried eggs can have vastly different calorie counts depending on other items added as part of a meal:
| Meal | Calories |
|---|---|
| 1 fried egg | 120 |
| Egg sandwich (2 eggs, 2 bread slices, 1 tbsp butter) | 535 |
| Egg white omelette with vegetables | 220 |
| Fried egg with toast and avocado | 445 |
| Full breakfast (2 eggs, sausage, hash browns, toast) | 950 |
As shown above, accompaniments to the egg can drive up calories substantially. A breakfast sandwich can have over 400 calories more compared to a plain fried egg.
Conclusion
A typical large olive oil fried egg contains around 120 calories. Exact amounts vary based on egg size and amount of oil used. While fried eggs are high in cholesterol, they can still be included as part of a healthy diet in moderation along with other nutritious foods. Try using healthier oils, cooking techniques and egg white only to reduce calories. Avoid excessive high calorie add-ons to keep fried egg meals under control for calories and fat. Enjoy your occasional olive oil fried egg as a protein packed start to the day.
