Eggs over easy is a popular breakfast dish that consists of eggs fried gently on both sides, leaving the yolk runny. It’s a simple yet satisfying meal. But how many calories are actually in eggs over easy?
The number of calories in eggs over easy depends on a few factors:
- Egg size – Large eggs have more calories than small or medium eggs
- Cooking method – Frying adds more calories from oil/butter than boiling or poaching
- Number of eggs – Obviously more eggs means more calories
- Additions – Adding cheese, meat, or other high-calorie toppings increases the total calories
On average, here are the calories for common egg over easy servings:
Calories in Eggs Over Easy
| Serving | Calories |
|---|---|
| 1 large egg over easy (fried in 1 tsp oil) | 90 calories |
| 2 large eggs over easy (fried in 1 tsp oil) | 180 calories |
| 3 large eggs over easy (fried in 1 tsp oil) | 270 calories |
As you can see, a single large egg over easy has about 90 calories when fried in a small amount of oil. This goes up proportionally with each additional egg.
So in summary, the exact calories in eggs over easy depends on:
- Egg size – large eggs have about 72 calories, medium about 63 calories, small about 54 calories
- Cooking method – frying adds about 20-40 calories from oil, poaching/boiling has minimal added calories
- Number of eggs
- Additions like cheese, meat, etc.
Nutritional Profile of Eggs
To understand where the calories in eggs over easy come from, let’s look at the nutritional profile of eggs:
Nutrition Facts for a Large Egg
| Nutrient | Amount |
|---|---|
| Calories | 72 |
| Protein | 6g |
| Fat | 5g |
| Saturated Fat | 1.5g |
| Carbohydrates | 0.5g |
As you can see, the majority of calories in eggs come from fat (5g per large egg) and protein (6g per large egg).
The fat in eggs is mostly healthy monounsaturated and polyunsaturated fats. Only a small portion comes from saturated fat.
The protein in eggs is complete, meaning it contains all nine essential amino acids. Eggs are one of the highest quality protein sources.
Eggs contain very minimal carbohydrates at less than 1g per large egg.
So in summary, the 72 calories in a large egg come mostly from fat and protein, with very little from carbs. This makes eggs a nutrient-dense food.
Factors That Increase Calories in Eggs Over Easy
Now that we know the basic nutritional profile of eggs, let’s look at some specific factors that can increase the calories when making eggs over easy:
Egg Size
Larger eggs contain more of all nutrients including calories and fat. Here’s a comparison:
| Egg Size | Calories | Fat (g) |
|---|---|---|
| Small | 54 | 4 |
| Medium | 63 | 4.5 |
| Large | 72 | 5 |
| Extra Large | 80 | 5.5 |
| Jumbo | 90 | 6 |
As you go from small to jumbo eggs, the calorie count increases by over 30 calories. So opt for smaller eggs to reduce the total calories.
Cooking Method
The cooking method for eggs over easy also impacts their calorie count:
- Frying – Adds about 20-40 calories from the cooking oil or butter. Use a nonstick pan and minimal fat to reduce this.
- Poaching – Adds minimal calories since eggs are cooked in hot water.
- Boiling – Also adds very minimal calories when boiled in plain water.
- Baking – Can add calories from oil or butter brushed on the baking dish.
For the lowest calorie option, poaching or boiling eggs is best. But even fried in a bit of healthy oil, eggs are still low in calories.
Number of Eggs
Obviously, the more eggs you use, the more calories the entire dish will contain:
- 1 egg over easy = about 90 calories
- 2 eggs over easy = 180 calories
- 3 eggs over easy = 270 calories
Portion control is key – pay attention to how many full eggs you’re cooking. Or if making multiples, consider halving the yolks to cut down on calories from fat.
Added Ingredients
Eggs over easy often come with added ingredients that can boost the calories:
- Oil/butter – For frying, use a light coating to avoid excess calories.
- Cheese – Just 1 ounce of cheddar cheese adds about 115 calories.
- Meat – Bacon, ham, sausage all add 70-100+ calories per ounce.
- Bread – An English muffin or toast can have 100-150 calories.
- Hash browns – Packed with an extra 150-200+ calories.
Watch your portions when adding high-calorie ingredients like cheese and meat. And limit starchy sides like bread or potatoes.
Tips for Lightening Up Eggs Over Easy
Here are some easy tips to lighten up traditional eggs over easy and reduce the calories:
Use Egg Whites
Egg whites contain just 17 calories each compared to 72 calories in a whole large egg. Use 2-3 eggs whites in place of each whole egg.
Add Veggies
Fill up your plate with low-calorie veggies like tomatoes, spinach, peppers, mushrooms, etc. This leaves less room for higher calorie ingredients.
Use Healthy Cooking Oils
When frying, opt for heart-healthy oils like olive oil or avocado oil instead of butter or lard. Use oil cooking sprays or a nonstick pan to minimize the amount needed.
Season with Herbs and Spices
Skip high-calorie sauces and dressings. Season your eggs with salt, pepper, hot sauce, salsa, or fresh herbs to add flavor without calories.
Go Easy on the Cheese
Just a sprinkle of shredded cheese is plenty. Full slices can double the calories.
Choose Lean Meats and Veggie Sides
Fill up on veggie sides instead of starchy potatoes or breads. And opt for lean turkey bacon or chicken sausage over higher fat meats.
Health Benefits of Eggs
Now that we’ve covered the calories in eggs over easy, it’s also helpful to know the powerful health benefits of eggs:
- High in protein – Just one egg contains 6 grams of filling protein to keep you energized.
- Nutrient dense – Packed with vitamins A, B12, B2, iron, selenium, and more for only 72 calories.
- Antioxidants – Lutein and zeaxanthin in eggs help promote eye health.
- Choline – Eggs are one of the best sources of this essential nutrient for memory and brain function.
- Satisfying – The protein and healthy fats keep you feeling full longer.
In moderation, eggs can be part of a healthy diet. They provide top-quality protein and nutrients for minimal calories compared to other breakfast foods.
One large egg contains just 72 calories – so enjoying an egg or two over easy is a nutritious way to start the day.
Sample Low-Calorie Eggs Over Easy Meal
Here is a delicious sample meal using our tips for lightening up eggs over easy:
2 Eggs Over Easy
(Made with 2 egg whites and 1 whole egg, cooked in 1 tsp avocado oil)
Side Salad
(1 cup mixed greens, tomatoes, cucumbers, red onion, 1 tbsp balsamic vinaigrette)
1 Slice Whole Wheat Toast
(Dry, open-faced)
1/2 Grapefruit
Coffee/Tea
(Unsweetened)
This meal comes out to just 471 calories total, with 39g protein, 31g carbs, and 20g fat. It makes for a satisfying low-calorie breakfast.
The Bottom Line
So in summary, the number of calories in eggs over easy depends most on:
- Egg size (50-90 calories per large egg)
- Cooking method (frying adds oil/butter calories)
- Number of eggs
- Added ingredients like cheese or meats
On average, a typical serving of 1-2 large eggs over easy will have about 90-180 calories total.
Eggs are packed with protein, vitamins, and antioxidants despite being low in calories. So enjoy eggs over easy in moderation as part of a healthy diet.
With smart portion sizes and low-calorie cooking methods and ingredients, you can enjoy this classic breakfast while still watching your calorie intake.
