Fried eggs are a popular breakfast food that can be prepared quickly and easily. But many people wonder just how many calories are in fried eggs. In this article, we’ll take an in-depth look at the calorie content of fried eggs, specifically two large fried eggs.
Calories in Eggs
Before looking at fried eggs, let’s first examine the calories in raw eggs. Here is a quick overview:
- 1 large raw egg (50g): 72 calories
- 1 extra large raw egg (56g): 80 calories
- 1 jumbo raw egg (63g): 90 calories
As you can see, raw eggs contain minimal calories, with one large egg clocking in at just 72 calories. The calories come primarily from the egg yolk, which is high in healthy fats and protein. The egg white is very low in calories.
Now let’s look at how frying affects the calorie content.
How Frying Changes Calories
When eggs are fried in oil or butter, this significantly increases the calorie count. The added fat from the cooking method leads to extra calories being absorbed by the eggs.
According to the United States Department of Agriculture (USDA), here are the calories for fried eggs:
- 1 large fried egg (50g): 90 calories
- 1 extra large fried egg (56g): 100 calories
- 1 jumbo fried egg (63g): 110 calories
As you can see, frying adds approximately 18-20 calories per egg. This is a 25-30% calorie increase from raw.
So two large fried eggs would contain about 180 calories total (90 calories each).
Factors That Impact Calories
Keep in mind, the exact calorie count can vary depending on several factors:
1. Egg Size
Larger eggs contain more calories. Jumbo eggs have about 20 more calories per egg compared to large.
2. Cooking Method
Frying, scrambling, poaching, and other cooking methods can slightly raise the calories in eggs.
3. Added Fat
The type and amount of added fat impacts absorption. For example, eggs fried in olive oil will be lower in calories than eggs fried in butter.
4. Serving Size
Pay attention to the serving size. The calories listed are for one large egg. Consuming extra egg whites or multiple eggs will increase the calories.
Nutrition Facts for 2 Fried Eggs
Now let’s take a detailed look at the full nutrition facts for two large fried eggs, according to the USDA:
| Nutrient | Amount |
|---|---|
| Calories | 180 |
| Fat | 13g |
| Saturated Fat | 4g |
| Trans Fat | 0g |
| Cholesterol | 374mg |
| Sodium | 188mg |
| Potassium | 126mg |
| Carbohydrates | 0.5g |
| Fiber | 0g |
| Sugar | 0.5g |
| Protein | 12.8g |
As you can see, two fried eggs deliver 180 calories, along with 13g of fat, 374mg of cholesterol, and 12.8g of protein. They contain minimal carbs and no fiber or sugar.
So in summary, two large fried eggs contain approximately 180 calories total. This will be slightly higher or lower depending on the exact size of the eggs and cooking method. But 180 calories is a reasonable estimate.
Health Benefits of Eggs
Despite being relatively high in cholesterol, eggs are actually considered one of the healthiest foods you can eat. Here are some key benefits:
- High in protein – Eggs provide all 9 essential amino acids needed to build and maintain muscle.
- Good source of choline – An important nutrient for brain health and development.
- Antioxidants – Egg yolks contain the antioxidants lutein and zeaxanthin which protect eye health.
- Vitamin rich – Eggs contain almost every vitamin and mineral required for good health.
- Nutrient absorption – The fat in eggs helps boost absorption of fat-soluble vitamins A, D, E and K.
Overall, eggs are one of the most nutritious foods you can eat despite being high in cholesterol. The benefits far outweigh any potential risks for most people.
Weight Loss Benefits
Eggs can also be an effective weight loss food. Here’s why:
- High protein – Eggs keep you feeling full and satisfied, preventing overeating and snacking.
- Nutrient density – Provides lots of nutrition for relatively few calories.
- Increase metabolism – Protein requires more energy to digest, which slightly boosts metabolism.
- Versatility – Eggs can be incorporated into many different meal types and diets.
Eating eggs for breakfast is associated with lower body weight, smaller waist circumference, and reduced calorie intake later in the day.
So enjoy your eggs guilt-free! They are slimming and nutritious.
Fried Egg Recipe Ideas
Here are some delicious recipe ideas that incorporate fried eggs:
Breakfast Sandwiches
Build a breakfast sandwich with fried eggs, cheese, meat and toasted bread or English muffin.
Egg in a Hole
Also called eggs in toast, this fun dish fries an egg inside a hole cut in the bread.
Egg Drop Soup
Crack eggs directly into simmering broth and vegetables for egg drop soup.
Bibimbap
This Korean rice bowl includes vegetables, meat and a fried egg on top.
Breakfast Burrito
Scrambled eggs, salsa, beans, potatoes, cheese and other fillings wrapped in a tortilla.
Avocado Toast
Smashed avocado on toast topped with a fried egg makes a healthy light meal.
Fried Egg Pizza
Crack an egg on top of pizza right when it comes out of the oven.
The possibilities are endless when it comes to enjoying fried eggs in recipes!
Should You Avoid Fried Eggs?
For most people, fried eggs can be part of a healthy diet without concern. But some individuals may want to moderate intake, including:
- Those with high cholesterol or heart disease – Too much dietary cholesterol can elevate blood levels further.
- Diabetics – Fried eggs can spike blood sugar levels in people with difficulty regulating blood glucose.
- Weight loss – While eggs can aid weight loss, fried eggs may contain more calories than preferred on a diet.
If you have any of these conditions, speak to your healthcare provider about whether to limit egg consumption. Otherwise, there is no reason to avoid this highly nutritious food.
Conclusion
Two large fried eggs contain approximately 180 calories total. The exact amount may be slightly higher or lower based on egg size, cooking method, and other factors. Despite being high in cholesterol, eggs provide a powerhouse of nutrition with protein, vitamins, minerals and antioxidants. Eggs can be part of a healthy diet and even aid with weight management. So go ahead and enjoy your fried eggs without guilt! Just be mindful of portion size and preparation methods to keep calories in check.
