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Fried Eggs: How Many Calories Do They Have?

How many calories does a fried egg have?

For an overview you can find a table with the nutritional values ​​contained in a fried egg. For better comparability, the information relates to an amount of 100 g. It should be noted that a size M hen egg weighs an average of only 60 g.
Nutritional value Amount per 100 g Quantity per fried egg (60 g)
Calorific value812 kj487 kj
Calories194 kcal116 kcal
protein13.56 g8.14 g
fat14.69 g8.81 g
carbohydrates0.93 g0.56 g

The nutritional values ​​and calories vary depending on the size of the egg and depend on the amount of fat used to sear the fried egg. The characteristic high protein or protein content of the egg stands out.

That is why they are generally well suited for anyone who exercise or who pay attention to their calorie intake and should be included in a balanced nutrition plan. We recommend a serving of two whole fried eggs and a small side dish in the form of vegetables, which this meal usually only has around 350 calories.

What is the composition of the number of calories in a fried egg?

A fried egg, just like a boiled egg, consists of egg yolks and egg white. However, these two components differ significantly in their composition and the respective number of calories.

The egg white consists of 87% only water and contains around 11% protein and 1% carbohydrates. It is therefore practically fat-free and has only 47 kcal per 100 g, which is why it is particularly popular with athletes.

The egg yolk is made up of around 50% water, 16% protein and 32% fat. Due to the high fat content, it also has significantly more calories at 353 kcal per 100g egg yolk. Nevertheless, you should not do without the egg yolk, because this is the actual carrier of nutrients and contains valuable fatty acids, vitamins and minerals.

How healthy are fried eggs?

Due to the high cholesterol content and the associated increased risk for the cardiovascular system, the consumption of eggs has long been viewed critically from a health perspective (2). That is why the German Nutrition Society (DGE) recommended consuming a maximum of three eggs per week as a guideline.
Eggs are neither unhealthy nor do they noticeably increase cholesterol.

However, several recent studies show that consuming eggs does not have a dangerous long-term effect on cholesterol levels in healthy people without previous illnesses. The reason for this is that the body adapts and regulates the cholesterol level in the blood accordingly if too much is available (3, 4).

Eggs have a high value in human nutrition, be it as a supplier of valuable proteins or as an important source of minerals and vitamins. They are therefore much healthier than their reputation and, due to their multitude of essential nutrients, overall quite healthy for the body (5).

From a scientific point of view, no general recommendation for a maximum upper limit for egg consumption can be justified. Therefore, people without previous illnesses do not need to worry about regular or excessive consumption of eggs (6, 7).

What vitamins does a fried egg provide?

Eggs are often referred to as nutrient bombs. This is because they contain all vitamins except for vitamin C. The consumption of one egg can thus cover the daily requirement of an adult for the fat-soluble vitamins A, D and E by a total of 15% to 20% (8).

The high proportion of the water-soluble B vitamins, which play an important role for the brain, nerves and the entire metabolism, should also be emphasized. Above all, the high content of vitamin B12 should be mentioned here, which could be relevant for a vegetarian diet.

vitamin Amount per 100g Share of daily requirement
Vitamin A (retinol equivalent)278 µg 31 %
Vitamin B1 (thiamine)100 µg 9 %
Vitamin B2 (riboflavin)310 µg 26 %
Vitamin B3 (niacin)83 µg 1 %
Vitamin B5 (pantothenic acid)1600 µg 27 %
Vitamin B6 (pyridoxine)120 µg 9 %
Vitamin B7 (biotin)25 µg 56 %
Vitamin B9 (folic acid)65 µg n / a
Vitamin B12 (cobalamin)2 µg 50 %
Vitamin D2.9 µg 15 %
Vitamin E (alpha tocopherol)1922 µg 14 %
Vitamin K48 µg n / a

Most of these vitamins are found in the egg yolk, which is the actual nutrient supplier, as it is rich in minerals and active ingredients. Here, for example, the high calcium content and the essential trace elements such as iron (17% of the daily requirement), zinc (16% of the daily requirement), iodine and selenium should be mentioned. The cholesterol is also concentrated there at 373 mg per 100 g (8).

Eggs continue to provide the body with all nine essential amino acids that cannot be built up by themselves, but can only be ingested through food. The ideal composition of the amino acids is also responsible for the high protein content of the egg.

Are fried eggs good for losing weight?

Eggs are particularly suitable because of their very high protein content, which makes them full longer than foods with a low protein content (9). Surprisingly, two eggs have as many proteins as 100g meat or fish, for example, and are therefore also suitable for athletes who want to build muscle.
Eggs have a satiating effect and increase the feeling of fullness.

Thanks to the high protein content, the consumption of eggs is good and lasting, so that you eat fewer calories overall for the rest of the day (10).

They are also suitable for avoiding food cravings, because egg meals can significantly reduce this risk by up to 60% and thus also reduce the uncontrollable desire for evening snacks (11).

So the fried egg can be a good support if you want to lose weight. It has already been shown that people who eat two eggs for breakfast instead of white bread can lose weight faster and there is already a so-called egg diet (12).

How can you reduce the calories in a fried egg?

Because of the many filling proteins and the effective effect, eggs are particularly suitable for weight loss. However, you should pay particular attention to a low-calorie preparation of fried eggs in order not to unnecessarily increase the number of calories.

You should fry your fried egg in as little fat as possible and choose a coated pan for it. So it is best not to use butter, but rather a tasteless and low-calorie oil. Rapeseed oil or coconut oil, for example, are suitable for this. This way you can reduce the number of calories in the fried egg but still get the usual crispy edges.

Why do eggs make you slim?

Eggs are not only suitable for losing weight because of their satiating effect, but also because they stimulate the metabolism. The high-quality protein is responsible for this, because the body needs more energy to metabolize proteins than it does for carbohydrates or fats and thus burns more calories (13, 14).

Eggs have the highest possible biological value of all dietary proteins. This index indicates how well the proteins contained can be converted into the body's own proteins. In the case of eggs, this qualitative value is almost 100%, which means that almost all of the proteins contained can be converted into the body's own. As a result, eggs promote muscle maintenance and build-up and can make you slim (15).

What low-calorie alternative to fried eggs is there?