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Runny fried egg Calories
Source of high-quality protein and choline
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Runny fried egg (50 g) has 98 calories. That works out to 196 calories per 100 g. It contains 0.6 g of carbs, 6.8 g of protein, 7.4 g of fat and 0 g of fiber. Its 1 µg of B12 covers 41% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Runny fried egg Nutrition Facts
Selected: 1 piece (medium) · 50 g
98
KCAL / 50G
Carbs
0.6g
· 0% DV
Protein
6.8g
· 14% DV
Fat
7.4g
· 9% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 2% · Protein 28% · Fat 70%
Runny fried egg nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 98 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 2.05 g | 10% |
| Trans fat | 0.02 g | |
| Sodium | 104 mg | 5% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.8 g | 14% |
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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How Many Calories in 1 Medium Runny fried egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 98 kcal |
| 1 piece (small) | 35 g | 69 kcal |
| 1 piece (large) | 65 g | 127 kcal |
| 1 piece (jumbo) | 75 g | 147 kcal |
| 100 g | 100 g | 196 kcal |
| 2 piece (double) | 100 g | 196 kcal |
| 1 serving (medium) | 100 g | 196 kcal |
| 3 piece (triple) | 150 g | 294 kcal |
| 1 serving (large) | 150 g | 294 kcal |
Calculated from 196 calories per 100 g.
Frequently Asked Questions About Runny fried egg
How do you cook a runny fried egg?
Cook a runny fried egg over medium-low heat until the white is fully set while the yolk stays soft. Covering the pan briefly helps cook the top of the white without flipping the egg; take it off the heat as soon as the white turns opaque.
Is a runny fried egg safe to eat?
A runny fried egg carries more risk of foodborne illness than an egg cooked until both the white and yolk are firm. Use pasteurized eggs to reduce the risk, keep eggs refrigerated, and handle them with clean hands and utensils.
What is the difference between a runny fried egg and an over-easy egg?
An over-easy egg is a runny fried egg that is briefly flipped, so both sides are cooked while the yolk remains liquid. A sunny-side-up egg is not flipped; its top cooks from the heat of the pan, often with the help of a lid.
How do you get crispy edges on a runny fried egg?
For crispy edges on a runny fried egg, use a hot pan and enough oil to sizzle around the egg white. Keep the heat high only long enough to crisp the edges, then lower it so the white finishes cooking before the yolk sets.
Can you eat a runny fried egg during pregnancy?
It is safer to avoid a runny fried egg during pregnancy unless it is made with pasteurized eggs and meets local food-safety guidance. Choose an egg cooked until both the white and yolk are firm to reduce the risk of foodborne infection.
Can you reheat a runny fried egg?
You can reheat a runny fried egg, but heating it thoroughly will usually set the yolk. For the best texture and safer handling, eat it freshly cooked; refrigerate leftovers promptly rather than leaving them at room temperature.
Should you flip a runny fried egg?
You can flip a runny fried egg, but do it gently and briefly to keep the yolk from breaking or setting. If you want the top of the white cooked without flipping, cover the pan for a short time instead.
Why is the white of a runny fried egg still clear?
A clear or slippery white means the runny fried egg is not fully cooked yet. Continue cooking until the white is opaque and set; a lid can help cook the top while keeping the yolk runny.
What should you serve with a runny fried egg?
Toast or crusty bread is a classic side for a runny fried egg because it can soak up the yolk. It also pairs well with breakfast potatoes, sautéed vegetables, or beans; serve it promptly while the yolk is still warm and fluid.
Can babies and young children eat a runny fried egg?
Babies and young children should be served eggs cooked until both the white and yolk are firm rather than a runny fried egg. Thorough cooking lowers the risk of foodborne illness, and the egg can be offered in a soft, age-appropriate texture.
Runny fried egg Vitamins & Minerals
Vitamins
B12
0.98µg · 41% DV
Biotin
10µg · 33% DV
B2
0.23mg · 18% DV
B5
0.77mg · 15% DV
Minerals
Selenium
16µg · 29% DV
Phosphorus
108mg · 15% DV
Iodine
12µg · 8% DV
Zinc
0.65mg · 6% DV
Sodium
104mg · 5% DV
Potassium ⭐
69mg · 2% DV
Runny fried egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Runny fried egg
To burn the 98 calories in 1 piece (medium) (50 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.
What is Runny fried egg?
A runny fried egg is cooked in a pan until the white is set while the yolk stays soft and liquid. It is a familiar breakfast and brunch choice in many places, served on toast or alongside potatoes, vegetables, or beans; the bread is especially handy for soaking up the yolk. A little salt and pepper is often all it needs.
Eggs provide high-quality protein and choline, while the yolk and cooking fat contribute much of the dish’s richness. For a lighter plate, use just enough oil to cook the egg and pair it with fresh vegetables or whole-grain toast. Cook it a little longer if you prefer a firmer yolk.
How Nutritious Is Runny fried egg?
Nutrient density
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.
Satiety score
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.
Is Runny fried egg 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 Runny fried egg Contain Allergens?
Contains these allergens:
Which Diets Is Runny fried egg 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
Runny fried egg Fat Profile
SATURATED
2.05g
MONOUNSATURATED
3.1g
POLYUNSATURATED
0.85g
Omega 6:3 ratio 12.2:1
Above the ideal 4:1 (12.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.