Egg, whole, fried with cooking spray
Common food
Photo: Wikipedia
A whole egg, fried using a minimal amount of cooking spray, results in a tender, set white and a rich, runny or firm yolk depending on preference. The cooking spray creates a non-stick surface with negligible added fat, allowing the egg's natural flavors and golden-brown edges to shine. It's a protein-packed staple, delivering over 12 grams of high-quality protein per 100 grams with very few carbohydrates.
Calorie split: 33% protein · 3% carbs · 64% fat
↓ Full nutrition💚 Why it's loved
People love it for its incredible versatility and comforting, savory flavor—the crispy edges and creamy yolk are a classic breakfast pleasure. It's a quick, affordable, and satisfying protein source that fits seamlessly into countless meals from dawn to dusk.
⚠️ Watch-outs & how to enjoy it better
Some may need to be cautious due to the cholesterol content in the yolk, though dietary guidelines have relaxed for most people. Those with egg allergies must avoid it entirely. To balance a meal, pair it with fiber-rich vegetables or whole grains to add nutrients and slow digestion, and use minimal salt if watching sodium intake.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Rich in choline, essential for brain and liver health.
- Contains lutein and zeaxanthin, antioxidants for eye health.
- Provides vitamin D, B12, and selenium.
- Low in carbohydrates, suitable for low-carb diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'sunny-side up' and 'over-easy' terms are largely American inventions; in many other countries, a fried egg is simply called a 'fried egg' regardless of how the yolk is cooked.
Full nutrition (USDA data · scales with serving)
| Water | 74.8 g |
| Energy | 149 kcal |
| Protein | 12.2 g |
| Total lipid (fat) | 10.6 g |
| Carbohydrate, by difference | 1.1 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.20 g |
| Calcium, Ca | 48.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 182 mg |
| Potassium, K | 130 mg |
| Sodium, Na | 243 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 30.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.39 mg |
| Niacin | 0.00 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 53.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 53.0 ug |
| Folate, DFE | 53.0 ug |
| Choline, total | 265 mg |
| Vitamin B-12 | 0.81 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 178 ug |
| Retinol | 177 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 13.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 497 ug |
| Vitamin E (alpha-tocopherol) | 1.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.5 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 2.3 g |
| SFA 18:0 | 0.82 g |
| Fatty acids, total monounsaturated | 4.1 g |
| MUFA 16:1 | 0.24 g |
| MUFA 18:1 | 3.8 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 406 mg |
Amino acid profile (per 100g)
Estimated from Fish, whitefish, eggs (Alaska Native) — USDA does not publish this profile for Egg.
| Tryptophan | 0.28 g |
| Threonine | 1.0 g |
| Isoleucine | 1.1 g |
| Leucine | 1.6 g |
| Lysine | 1.6 g |
| Methionine | 0.56 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.90 g |
| Tyrosine | 0.76 g |
| Valine | 1.3 g |
| Arginine | 1.1 g |
| Histidine | 0.53 g |
| Alanine | 1.6 g |
| Aspartic acid | 1.6 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.50 g |
| Proline | 1.1 g |
| Serine | 1.2 g |
FAQ
How does using cooking spray affect the nutrition compared to frying in butter or oil?
Using cooking spray adds virtually no calories, fat, or carbs, making the fried egg's nutrition almost identical to a boiled egg. Frying in a teaspoon of butter or oil adds about 40-50 calories and 4-5 grams of fat.
Is the nutritional information per 100g for the whole egg including the yolk?
Yes, 'whole, fried' means both the white and the yolk are consumed together. The yolk contains most of the fat, cholesterol, vitamins, and minerals.
Can I get the same benefits from just the egg white?
Egg whites are a pure source of protein and contain some minerals, but they lack the healthy fats, fat-soluble vitamins (A, D, E, K), choline, and antioxidants found in the yolk.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.49 kcal/g · 33% calories from protein · 0.0 g fiber · 0.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.87 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.