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Fried Egg — Nutrients, Health Benefits, And Shopping Tips

Fried egg photo

Listonic Team

March 10, 2025

Fried eggs are a nutritious powerhouse, rich in protein and essential vitamins that support overall health. Explore tips for selecting the freshest eggs at the market and discover optimal storage methods to preserve their quality and flavor.

Nutrients

Check the detailed nutritional values of fried egg, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 196 kcal

Nutrients per: 100 g% Daily Value*
Carbs1 g0.36%
Fiber0 g-
Sugars1 g2%
Glycemic Index0 -
Protein14 g28%
Sodium190 mg8.26%
Total Fat15 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

🛒
Choose eggs with clean, uncracked shells and check the expiration date to ensure freshness for the best fried eggs.
😋
Fried eggs are not only a breakfast staple but also a culinary canvas; their unique cooking method can enhance the bioavailability of nutrients like protein and vitamins, making them easier for your body to absorb compared to raw eggs. Plus, the Maillard reaction during frying adds a delicious depth of flavor that elevates any dish!
📦
To store fried eggs, place them in an airtight container in the refrigerator and consume within 1-2 days for the best taste and texture. Reheat gently in a skillet or microwave before serving.
📌
The perfect fried egg can be achieved by using a non-stick pan and a little bit of patience.

Health benefits

Discover the health benefits of fried eggs, which are rich in protein, essential nutrients, and healthy fats that support muscle development and overall wellness.
  • 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

Understand the potential health risks associated with fried eggs.
  • 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.
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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

For perfectly cooked fried eggs, use a non-stick skillet and a splash of water to create steam, which helps cook the whites evenly without overcooking the yolks.

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

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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