Egg, whole, fried with oil
Common food
Photo: Wikipedia
A whole egg, cracked and fried in oil, transforms into a savory delight with a crisp, lacy edge and a tender, rich yolk. Its nutritional profile is dominated by high-quality protein and healthy fats, making it a satiating powerhouse. This simple preparation is a cornerstone of breakfasts worldwide, celebrated for its satisfying texture and profound umami flavor.
💚 Why it's loved
People adore the fried egg for its perfect textural contrast—crispy whites and a runny, golden yolk that acts as a rich sauce. Its unparalleled versatility allows it to crown everything from simple toast to complex noodle bowls.
⚠️ Watch-outs & how to enjoy it better
The frying process adds significant calories and fat, which may concern those monitoring intake. The yolk is high in dietary cholesterol, a factor for some individuals. To mitigate, use a non-stick pan with minimal oil or poach instead, and pair with fiber-rich vegetables or whole grains for a balanced meal.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Rich in choline, essential for brain and liver health.
- Provides fat-soluble vitamins A, D, E, and K.
- Contains lutein and zeaxanthin for eye health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'fried egg' test is a traditional, informal method used in some cultures to check the freshness of a new non-stick pan.
Full nutrition (scales with serving)
| Water | 70.6 g |
| Energy | 192 kcal |
| Protein | 11.6 g |
| Total lipid (fat) | 15.8 g |
| Carbohydrate, by difference | 0.90 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.19 g |
| Calcium, Ca | 45.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 171 mg |
| Potassium, K | 123 mg |
| Sodium, Na | 228 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 29.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.37 mg |
| Niacin | 0.00 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 50.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 50.0 ug |
| Folate, DFE | 50.0 ug |
| Choline, total | 250 mg |
| Vitamin B-12 | 0.76 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 168 ug |
| Retinol | 167 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 12.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 469 ug |
| Vitamin E (alpha-tocopherol) | 2.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.3 ug |
| Vitamin K (phylloquinone) | 6.8 ug |
| Fatty acids, total saturated | 3.9 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 | 2.8 g |
| SFA 18:0 | 0.95 g |
| Fatty acids, total monounsaturated | 6.1 g |
| MUFA 16:1 | 0.24 g |
| MUFA 18:1 | 5.8 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 4.2 g |
| PUFA 18:2 | 3.6 g |
| PUFA 18:3 | 0.29 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 | 383 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
How do I get a perfectly crispy edge on a fried egg?
Use a hot pan with enough shimmering oil (about 1 tbsp), crack the egg in gently, and let it cook undisturbed until the edges are golden and lacy, about 2-3 minutes.
Is the nutritional value different from a boiled egg?
The core nutrients are similar, but frying adds calories and fat from the oil. A large fried egg has about 90 kcal, while a large boiled egg has about 78 kcal.
Can I make a fried egg without oil?
Yes, using a well-seasoned cast-iron or high-quality non-stick pan with a light spray of cooking oil or a splash of water can achieve a similar result with less added fat.