Fried Eggs
Good nutritional profile
Whole eggs fried in a little oil until the whites are set.
Fried eggs are whole eggs cracked into a hot pan with a little oil and cooked until the whites set, served sunny side up with runny yolks or flipped over easy. Two eggs (about 95 g) have around 185 kcal, 13 g of protein and 14 g of fat, with under 1 g of carbohydrate, plus vitamin B12 and selenium from the eggs. A nonstick pan needs only 1 tsp of oil.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 13g | 23.2% |
| Fat | 15g | 21.4% |
| Carbs | 0.9g | 0.3% |
| Simple Sugars | 0.32g | Estimate |
| Complex Carbs | 0.58g | Estimate |
| Water | 69g | 2.8% |
| Calories | 193 | 8.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.78 | g | 18.9% |
| Monounsaturated | 4.77 | g | 19.1% |
| Polyunsaturated | 5.13 | g | 39.5% |
| Omega-3 | 1.539 | g | Estimate |
| DHA | 61 | mg | 6.8% |
| Omega-6 | 3.591 | g | Estimate |
| Trans | 0.04 | g | 2.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.92 | mg |
| Vitamin E | 2.78 | mg |
| Selenium | 32.3 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 149 | mcg | 16.6% |
| vitamin B1 | 0.033 | mg | 2.8% |
| vitamin B2 | 0.411 | mg | 31.6% |
| vitamin B3 | 0.089 | mg | 0.6% |
| vitamin B6 | 0.139 | mg | 8.2% |
| vitamin B9 | 36.3 | mcg | 9.1% |
| vitamin B12 | 0.795 | mcg | 33.1% |
| vitamin C | 0.917 | mg | 1.0% |
| vitamin D | 1.89 (76 IU) | mcg | 12.6% |
| vitamin E | 2.78 | mg | 18.5% |
| vitamin K | 4.12 | mcg | 3.4% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 61.2 | mg | 6.1% |
| iron | 1.9 | mg | 10.6% |
| magnesium | 13.6 | mg | 3.4% |
| phosphorus | 209 | mg | 29.9% |
| potassium | 153 | mg | 5.9% |
| sodium | 455 | mg | 19.8% |
| zinc | 1.37 | mg | 12.5% |
| copper | 0.08 | mg | 8.9% |
| manganese | 0.051 | mg | 2.2% |
| selenium | 32.3 | mcg | 58.7% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 326 | mg | 46.6% | 152% |
| Isoleucine | 707 | mg | 50.5% | 176% |
| Leucine | 1144 | mg | 41.9% | 140% |
| Lysine | 961 | mg | 45.8% | 149% |
| Methionine | 686 | mg | 65.3% | 223% |
| Phenylalanine | 1242 | mg | 71.0% | 226% |
| Threonine | 586 | mg | 55.8% | 175% |
| Tryptophan | 176 | mg | 62.9% | 199% |
| Valine | 904 | mg | 49.7% | 169% |
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Recipe
See full recipeIngredients
- Eggs, large 4 (200 g without shell)
- Sunflower or other vegetable oil 1 tbsp
- Salt 1/4 tsp (1.5 g)
- Black pepper, freshly ground a pinch
- Paprika or chili flakes a pinch (optional)
- Chives, finely chopped 1 tbsp (3 g)
Instructions
- 1
Heat the oil in a 26 cm nonstick or cast-iron skillet over medium heat for 1 minute.
- 2
Crack the eggs one at a time into a cup and slide them gently into the pan, keeping them apart.
- 3
Cook for 2-3 minutes, until the whites are set at the edges and turn opaque.
- 4
Tilt the pan and spoon the hot oil over the whites near the yolks for 1 minute, or cover with a lid, until the whites are fully set and the yolks are still runny.
- 5
For over-easy eggs, flip them carefully and cook for 30 seconds more.
- 6
Season with salt, pepper and paprika, sprinkle with chives and serve at once.