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Protein-rich
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Fried eggs with sun-dried tomatoes (150 g) has 290 calories. That works out to 193 calories per 100 g. It contains 5.1 g of carbs, 19.2 g of protein, 21.3 g of fat and 1.7 g of fiber. Its 27 µg of Biotin covers 90% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 150 g
290
KCAL / 150G
Carbs
5.1g
· 2% DV
Protein
19.2g
· 38% DV
Fat
21.3g
· 27% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 7% · Protein 27% · Fat 66%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 290 kcal | |
| Total fat | 21.3 g | 27% |
| Saturated fat | 5.03 g | 25% |
| Trans fat | 0.08 g | |
| Sodium | 278 mg | 12% |
| Total carbohydrate | 5.1 g | 2% |
| Fiber | 1.7 g | 6% |
| Protein | 19.2 g | 38% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 290 kcal |
| 1 piece (small) | 60 g | 116 kcal |
| 1 piece (medium) | 75 g | 145 kcal |
| 100 g | 100 g | 193 kcal |
| 2 piece (double) | 120 g | 232 kcal |
| 1 cup (chopped) | 180 g | 347 kcal |
| 1 serving (large) | 200 g | 386 kcal |
| 1 serving (extra large) | 250 g | 483 kcal |
Calculated from 193 calories per 100 g.
Warm chopped sun-dried tomatoes briefly in a little oil, then crack the eggs into the pan. Cook over low heat until the whites are set, leaving the yolks as runny or firm as you prefer.
Usually not if the tomatoes are soft and packed in oil. If they are dry and leathery, soak them in hot water for a few minutes and drain them before chopping, so they soften as the eggs cook.
Serve fried eggs with sun-dried tomatoes with toast, flatbread, or a simple green salad. Olives and cheese also work well, but taste the dish before adding salt because both the tomatoes and some cheeses can be salty.
Yes. Cook chopped fresh tomatoes first until some of their liquid evaporates, then add the sun-dried tomatoes and eggs. This keeps the finished dish from becoming watery while giving it a fresher tomato flavor.
Feta, goat cheese, and mozzarella all pair well with fried eggs with sun-dried tomatoes. Add crumbled or grated cheese near the end of cooking so it warms without obscuring the tomato flavor; adjust salt after tasting.
Cook the tomatoes first, then add the eggs and use low heat. Cover the pan briefly if the tops of the whites need setting; remove it as soon as the whites are cooked to avoid firming the yolks.
Yes. Add chili flakes or finely chopped fresh chili while warming the tomatoes in the pan. The oil carries the heat through the dish, so start with a small amount and add more at the table if needed.
They are best cooked just before serving because reheated eggs tend to turn firm. If you have leftovers, refrigerate them in a covered container promptly and reheat gently; avoid leaving cooked eggs at room temperature for an extended time.
Either works. Oil-packed tomatoes are softer and can flavor the cooking oil, while dry-packed tomatoes may need a brief soak in hot water first. Drain oil-packed tomatoes well to keep the eggs from becoming greasy.
Yes. Wilt the spinach in the pan after warming the tomatoes, then add the eggs. Let excess moisture cook off first, since watery spinach can slow the egg whites from setting and make the finished dish soggy.
Vitamins
Biotin
27µg · 90% DV
B12
1.58µg · 66% DV
B2
0.65mg · 50% DV
B5
2.17mg · 43% DV
Minerals
Selenium
44µg · 80% DV
Phosphorus
303mg · 43% DV
Iodine
48µg · 32% DV
Copper
0.18mg · 20% DV
Potassium ⭐
444mg · 13% DV
Sodium
278mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 290 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Fried eggs with sun-dried tomatoes brings together eggs cooked in a pan and the concentrated, savoury flavour of dried tomatoes. It is an easy home-style dish rather than a preparation tied to one particular region; the tomatoes can be softened in the pan before the eggs are added.
Serve it hot, with the yolks still runny if you like, alongside toast or crusty bread for dipping. It works for breakfast or a quick lunch, and a simple salad makes a fresh contrast. The dish is protein-rich, with 12.8 g of protein per 100 g; its fat content depends partly on how much oil is used. For a lighter version, use a non-stick pan and little added oil, especially if the tomatoes are already packed in oil.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
Contains these allergens:
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
SATURATED
5.03g
MONOUNSATURATED
9.38g
POLYUNSATURATED
2.78g
Omega 6:3 ratio 13.7:1
Above the ideal 4:1 (13.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.