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Soft Fried Egg Calories
High-quality protein, healthy fats, source of B12 and D vitamins
CALORIES
GI
POTASSIUM
FIBER
Soft Fried Egg Nutrition Facts
Selected: 100 g
180
KCAL / 100G
Carbs
1.1g
· 2%
Protein
12.5g
· 27%
Fat
14.2g
· 71%
Fiber
0g
Soft Fried Egg Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.2µg · 50% DV
B2
0.45mg · 35% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Iodine
47µg · 31% DV
Phosphorus
190mg · 27% DV
Zinc
1mg · 9% DV
Soft Fried Egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Soft 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 Soft Fried Egg Contain Allergens?
Contains these allergens:
Which Diets Is Soft Fried Egg Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Soft Fried Egg Fat Profile
SATURATED
3.3g
MONOUNSATURATED
5.3g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
Foods Similar to Soft Fried Egg
Soft Fried Egg — Frequently Asked Questions
Is it safe to eat a soft fried egg with a runny yolk?
A runny yolk can carry a higher food-safety risk if the egg is not fully cooked. Fully cooked eggs are generally the safer choice for pregnant people, young children, older adults, and anyone with a weakened immune system.
What fat is best for cooking a soft fried egg?
Butter gives a richer flavor, while olive oil is a common practical option. The key is moderate heat, so the fat does not burn and the egg stays tender.
How can I keep a soft fried egg from sticking to the pan?
Preheat the pan first, then add a small amount of fat before the egg goes in. A well-maintained nonstick pan and leaving the egg undisturbed at first also help.
Is a soft fried egg better before or after a workout?
On its own, it provides mainly protein and fat, so it often fits better after training or in a more filling meal. Before exercise, many people do better if they pair it with an easy-to-digest carbohydrate source.
Is a soft fried egg a good choice late at night?
It can be, especially as a simple, protein-rich option. But if it is cooked in a lot of fat or eaten with heavy sides, it may feel uncomfortable for people prone to indigestion or reflux.
How long does a cooked soft fried egg keep in the fridge?
It is best eaten fresh. If you need to store it, cool it promptly, refrigerate it, and reheat thoroughly before eating, keeping in mind that the texture will usually worsen.
Can you freeze a soft fried egg?
You can, but the texture usually becomes rubbery or watery after thawing. For best quality, cook it fresh instead of freezing.
What should I eat with a soft fried egg to make the meal more balanced?
Vegetables, whole-grain toast, beans, or yogurt can round out the meal. That adds fiber and a wider mix of nutrients that eggs alone do not provide.
Are brown eggs more nutritious than white eggs for frying?
No, shell color does not reliably tell you how nutritious the egg is. Feed, farming conditions, and freshness matter more than whether the shell is brown or white.
Who should be careful with soft fried eggs?
Anyone with an egg allergy should avoid them. People with reflux, gallbladder issues, or higher food-safety risk may also need to pay closer attention to portion size and doneness.
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Nutrition data compiled from USDA FoodData Central and scientific sources.