Eggs are one of the most nutritious foods available. They contain high-quality protein, healthy fats, vitamins, minerals and antioxidants. Sunny side up eggs are a popular way to prepare eggs, where the yolk remains runny while the egg white cooks through.
Many people wonder, how many calories are in a sunny side up egg? The total calories largely depend on the size of the egg. On average, one large egg sunny side up contains about 90 calories.
Calorie Content by Egg Size
There are a variety of egg sizes available in the grocery store. The total calories and nutrition content depends on the size of the egg.
| Egg Size | Total Calories |
|---|---|
| Small | 55 calories |
| Medium | 63 calories |
| Large | 90 calories |
| Jumbo | 120 calories |
As shown in the table, a small egg contains about 55 calories, while a large egg has about 90 calories. Jumbo eggs are especially high in calories, at 120 calories per egg.
Nutrients in a Large Egg
In addition to calories, large eggs contain a variety of beneficial nutrients:
- 6 grams of high quality protein
- 5 grams of healthy fats
- 215 mg of cholesterol (71% of daily needs)
- 15% of daily selenium needs
- 9% of daily choline needs
- 5% of daily vitamin B12 needs
- 5% of daily vitamin B2 and B5 needs
- 4% of daily phosphorus needs
Eggs provide nutrients like protein, selenium, choline and B vitamins. They are low in carbs and naturally free of sugar as well.
Breakdown of Calories
When looking at the calorie breakdown of an egg, the majority of calories come from fat, with some from protein:
- Fat: 5 grams, 45 calories
- Protein: 6 grams, 24 calories
- Carbs: 0.6 grams, 2 calories
Nearly half the calories in an egg come from fat. However, the fat in eggs is mostly unsaturated fat, which has health benefits when consumed in moderation.
Factors Affecting Calories
There are some factors that can affect the calorie content in eggs:
Egg Size
As mentioned earlier, egg size has a big impact on calories. Jumbo eggs contain about 120 calories, while small eggs have only 55 calories.
Cooking Method
How you cook the egg also impacts calories. Frying eggs adds more calories from fat compared to poaching or boiling eggs.
Oil or Butter
Adding oil or butter to cook eggs also increases the calorie content. A teaspoon of oil or butter adds about 40 calories.
Egg Additions
Cheese, cream, bacon, sausage or other additions will increase the total calories.
Daily Calorie Recommendations
How many eggs you can eat per day depends on your individual calorie needs. Here are general daily calorie recommendations based on age and activity level:
| Age | Sedentary | Moderately Active | Active |
|---|---|---|---|
| Child (4-8 years) | 1,000-1,400 calories | 1,000-1,400 calories | 1,000-1,600 calories |
| Child (9-13 years) | 1,200-1,600 calories | 1,400-1,800 calories | 1,600-2,000 calories |
| Teen Girl (14-18 years) | 1,800 calories | 2,000 calories | 2,400 calories |
| Teen Boy (14-18 years) | 2,000 calories | 2,400-2,800 calories | 2,800-3,200 calories |
| Adult Female | 1,600-2,400 calories | 2,000-2,400 calories | 2,400-3,000 calories |
| Adult Male | 2,000-3,000 calories | 2,400-3,000 calories | 3,000-4,000 calories |
Based on these estimates, active adult women could eat 2-3 eggs per day, while active adult men could eat up to 4 eggs within a balanced diet.
Health Benefits of Eggs
Despite their calorie and cholesterol content, eggs provide many nutrients and health benefits:
High in Protein
Eggs are one of the best sources of protein available, containing 6 grams per large egg. Protein helps keep you full, builds muscle mass and repairs tissues.
Source of Healthy Fats
Eggs contain omega-3 fats as well as monounsaturated and polyunsaturated fats. These support heart health when consumed in moderation.
Rich in Nutrients
Eggs provide selenium, choline, vitamin B12, vitamin D and other nutrients. Just one egg supplies choline, an essential nutrient many people are lacking.
May Promote Weight Loss
Eating eggs for breakfast may help you eat fewer calories later in the day, compared to eating foods high in carbs or fat.
Prevents Eye Disease
Lutein and zeaxanthin in eggs help prevent age-related macular degeneration and cataracts, two common eye disorders.
Are Egg Yolks Unhealthy?
Many people limit egg consumption due to concerns about cholesterol in the yolks. However, research shows eggs affect cholesterol levels differently than previously believed:
- Eating 1-3 eggs per day does not raise bad LDL cholesterol or heart disease risk in most people.
- Eggs raise HDL (good) cholesterol, which is linked to a reduced risk of heart disease.
- The increase in LDL cholesterol from eggs is small compared to that from trans fats or saturated fats.
For most people, the cholesterol benefits of eggs far outweigh any potential risks. Additionally, egg yolks are the most nutritious part of the egg.
Risks of Eating Too Many Eggs
A few groups may want to limit egg intake, including:
- People with heart disease or diabetes should limit cholesterol to 200 mg per day. More than 1-2 eggs could exceed this.
- Those with an egg allergy may experience a reaction after eating eggs. Symptoms like rash, swelling or difficulty breathing may occur.
- Some people experience an increase in cholesterol levels when eating many eggs per day. Checking your cholesterol can indicate if eggs are a good choice.
For most healthy people, eating up to 3 eggs per day can fit into a nutritious and balanced diet. However, speak to your healthcare provider if you have concerns.
Tips for Cooking Sunny Side Up Eggs
Here are some tips for perfectly cooking sunny side up eggs:
- Use a non-stick skillet to prevent sticking.
- Choose the freshest eggs possible for the best results.
- Heat the pan over medium low and melt a bit of butter before cracking eggs.
- Cook 3-5 minutes until the whites are set but the yolk remains runny.
- Season with a bit of salt and pepper.
- Baste the eggs in butter for extra flavor and moisture.
- Cover with a lid if you want the yolks a bit more firm.
Cooking sunny side up eggs perfectly takes some practice. Look for thick, opaque whites with a soft, runny yolk for the ideal texture.
Serving Suggestions
Sunny side up eggs pair well with many dishes:
- On top of avocado toast
- Sandwiched in an English muffin
- Served with roasted vegetables
- Alongside fried potatoes or hash browns
- With bacon or breakfast sausage
- On a fresh green salad
- On top of fried rice or quinoa
Keep it simple by seasoning with just salt and pepper. Or add spices like paprika, chili powder or fresh herbs to complement the flavor of your meal.
Egg Alternatives
For those avoiding eggs, there are some healthy egg alternatives:
- Tofu: Blended silken tofu can be used in baking for moisture and binding.
- Aquafaba: The liquid from canned chickpeas can whip up like egg whites.
- Bananas: Ripened mashed banana works well in dense baked goods.
- Applesauce: Due to its moisture, applesauce can replace eggs in many baked goods.
- Commercial egg replacers: Products made from starches or legumes mimic eggs.
For cooking, tofu scrambles and frittatas made with vegetables or legumes are delicious egg-free options full of protein.
The Bottom Line
On average, a large sunny side up egg contains about 90 calories. The calorie content varies based on egg size, cooking method and any additions.
Despite their cholesterol content, eggs provide many nutritional benefits and are one of the most nutritious foods you can eat. Enjoying 1-3 eggs per day can fit into a healthy diet for most people.
