Fried egg nutrition

Just like eggs cooked in other ways, fried eggs are rich in nutrients and can contribute towards a healthy diet when eaten as part of a balanced meal. However, the type of fat used in the pan is important. Choose healthier oils rich in monounsaturates, such as rapeseed or olive oil, or sunflower oil, which is rich in polyunsaturated fats but use them sparingly as the more fat you use, the more calories you are adding. For the least amount of fat, try using a non-stick pan and a spray-oil. 

Fortunately eggs do not absorb as much fat as some other foods when fried. You can also remove some of the fat by draining them from the pan with a spatula and blotting them on kitchen paper to absorb excess fat. The calorie value of a large egg fried will vary - depending how much fat you have used and whether or not you have drained it but it might range from about 85 calories if only using a little spray-oil to about 120 calories if frying in a few tablespoons of oil and not draining it.

Fried egg on toast

Typical nutritional values per large egg fried in a small amount of oil: 

  • Energy 110kcals 

  • Protein 8.2g

  • Total fat 8.9g 

  • Saturated fat 1.9g 

  • Salt 0.2g

If you use medium rather than large eggs, calories and other nutritional values will be slightly lower.