Fried Egg — Nutrients, Health Benefits, And Shopping Tips

Written by Listonic Team
Last update on March 10, 2025
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 196 kcal
Nutrients per: 100 g | Value | % Daily Value* |
---|---|---|
Carbs | 1 g | 0.36% |
Fiber | 0 g | - |
Sugars | 1 g | 2% |
Glycemic Index | 0 | - |
Protein | 14 g | 28% |
Sodium | 190 mg | 8.26% |
Total Fat | 15 | 19.23% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Key takeaways
Health benefits
- High in protein, which is essential for muscle repair and growth, making fried eggs a great addition to a balanced diet.
- Rich in healthy fats, particularly omega-3 fatty acids, which support heart health and brain function.
- Contains vitamins and minerals, including vitamin D and B12, which are important for bone health and energy production.
- Promotes satiety, helping to keep you feeling full longer and potentially aiding in weight management.
Health risks
- High in saturated fats which can raise cholesterol levels and increase the risk of heart disease when consumed in excess.
- Increased calorie content that can contribute to weight gain and obesity, especially when fried in oil or butter.
- Potential for acrylamide formation when eggs are cooked at high temperatures, which is a substance linked to cancer risk.
- Risk of foodborne illness if eggs are not cooked thoroughly, leading to potential infections from bacteria like Salmonella.
How to choose fried egg
When choosing eggs for frying, look for those that are fresh and have a clean, uncracked shell. A vibrant yolk color, ranging from deep yellow to orange, often indicates a healthy diet for the hens and can enhance the flavor of your fried egg.
Avoid eggs that have a dull appearance or any signs of damage, as these may affect the quality and taste. Eggs with a strong, unpleasant odor should be discarded, as this can be a sign of spoilage and will ruin your dish.
How to store fried egg
To store fried eggs properly, it's essential to let them cool to room temperature before placing them in the refrigerator. Use an airtight container to prevent moisture loss and keep them fresh. Ideally, consume the fried eggs within 1-2 days for the best taste and texture. When storing, make sure to separate layers with parchment paper to avoid sticking.
Additionally, avoid reheating fried eggs multiple times as this can affect their quality and safety. When you’re ready to eat them, gently reheat in a skillet over low heat or in the microwave for a short duration, ensuring they are heated evenly without becoming rubbery.
✅ Extra Tip
How long does it last?
Fried eggs are best enjoyed fresh, as their optimal taste and texture are achieved immediately after cooking. However, if stored properly in the refrigerator, leftover fried eggs can last for about 3-4 days. It's important to place them in an airtight container to prevent them from absorbing other odors and to maintain their quality. Reheating fried eggs can be done in a microwave or on the stovetop, but be cautious not to overcook them, as this can lead to a rubbery texture. For longer storage, fried eggs can be frozen, but it's recommended to consume them within 1-2 months for the best flavor and quality.
What to do with leftovers?
Leftover fried eggs can be a delicious addition to various meals. Chop them up and toss them into a hearty salad for added protein and flavor, or slice them and layer them on a sandwich for a satisfying lunch. They can also be crumbled over tacos or burritos to enhance the dish with a rich, savory taste. If you have a few fried eggs left, consider making a quick fried rice dish by mixing them with leftover rice, vegetables, and your choice of sauce for a flavorful meal. For breakfast, you can reheat them and serve them alongside avocado toast or incorporate them into a breakfast burrito. Just remember to store them properly in the refrigerator to maintain their freshness!
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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