1 piece (medium) of Sunny side up eggs (46 g) has 90 calories. That works out to 196 calories per 100 g. It contains 0.4 g of carbs, 6.3 g of protein, 6.8 g of fat and 0 g of fiber. Its 9.2 µg of Biotin covers 31% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Sunny side up eggs?

Sunny side up eggs are cooked on one side in a pan, leaving the whites set and the yolks whole and usually runny. They are a straightforward way of preparing eggs rather than a dish tied to one particular region, and are enjoyed at breakfast in many countries.

The contrast between tender whites and a warm, soft yolk makes them easy to pair with toast, potatoes or vegetables; in the US, they commonly appear as part of a cooked breakfast, while elsewhere they fit naturally into a simple morning meal. They provide high-quality protein, along with choline and vitamin B12. For a lighter plate, cook them in a non-stick pan with just a little oil and serve with greens or tomatoes.

Sunny side up eggs Nutrition Facts

Selected: 100 g

196

KCAL / 100G

Carbs

0.8g

· 0% DV

Protein

13.6g

· 27% DV

Fat

14.8g

· 19% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 2% · Protein 29% · Fat 69%

Sunny side up eggs Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.1µg · 46% DV

0.45mg · 35% DV

1.5mg · 30% DV

Minerals

Selenium

31µg · 56% DV

Phosphorus

198mg · 28% DV

Iodine

24µg · 16% DV

Iron

2mg · 11% DV

How Nutritious Is Sunny side up eggs?

Nutrient density

High

78/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

41/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Sunny side up eggs Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sunny side up eggs

To burn the 196 calories in 100 g:

🚶

48min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

27min

Cycling

🏊

23min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sunny side up eggs Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Sunny side up eggs Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Sunny side up eggs Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Sunny side up eggs Fat Profile

SATURATED

4.1g

MONOUNSATURATED

5.7g

POLYUNSATURATED

2.1g

⚖️

Omega 6:3 ratio 17.3:1

Above the ideal 4:1 (17.3:1).

Compare Sunny side up eggs

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Sunny side up eggs vs Egg53 kcal more per 100 g

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Sunny side up eggs vs Chicken Soup151 kcal more per 100 g

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Sunny side up eggs vs Protein Powder184 kcal fewer per 100 g

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Sunny side up eggs vs Menemen101 kcal more per 100 g

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Foods Similar to Sunny side up eggs

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Sunny side up eggs

What does sunny side up eggs mean?

Sunny side up eggs are fried on one side, with the yolks left visible and usually runny. They are not flipped during cooking, unlike over-easy eggs, which are turned briefly to cook the top.

How do you make sunny side up eggs with crispy edges?

For sunny side up eggs with crispy edges, heat a thin layer of oil in a skillet before adding the egg. Cook over medium heat until the edges turn golden and crisp while the yolk stays intact.

Why are the whites of my sunny side up eggs still runny?

The whites of sunny side up eggs may stay runny if the pan is too cool or the eggs are removed too soon. Use moderate heat and cover the pan briefly so steam can set the top without flipping the eggs.

Are sunny side up eggs safe to eat with a runny yolk?

Sunny side up eggs with runny yolks can carry a foodborne illness risk if the eggs are contaminated or undercooked. For a lower-risk option, use pasteurized eggs or cook the whites and yolks until firm.

What kind of pan is best for cooking sunny side up eggs?

A well-seasoned cast-iron skillet or a nonstick pan works well for sunny side up eggs. Either helps the whites release without tearing, so you can serve the egg intact without needing to flip it.

Can you cook sunny side up eggs in the oven?

Yes, sunny side up eggs can be cooked in the oven in a lightly greased, oven-safe dish. Bake them just until the whites set, watching closely because the yolks can firm up quickly in the oven.

Why do sunny side up eggs get a white film over the yolk?

Sunny side up eggs develop a white film when steam or residual heat cooks the yolk’s surface. Covering the pan can set the whites faster, but uncover it as soon as the whites are cooked if you want a bright, visible yolk.

What should you serve with sunny side up eggs?

Sunny side up eggs pair well with toast, roasted potatoes, sautéed greens, or beans. Toast is especially useful for soaking up the runny yolk, while vegetables make the plate more substantial.

Can you flip sunny side up eggs without breaking the yolk?

You can flip sunny side up eggs carefully, but once flipped they are no longer sunny side up; they are closer to over-easy eggs. For a set top and intact yolk while keeping the sunny-side-up style, briefly cover the pan instead.

How do you reheat leftover sunny side up eggs?

Reheat leftover sunny side up eggs gently in a covered skillet over low heat until warmed through. The yolk may become firmer, so reheating will not preserve the original runny texture; refrigerate leftovers promptly and eat them the next day.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026