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High-quality protein and choline source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 piece (medium) of Well-done fried eggs (92 g) has 180 calories. That works out to 196 calories per 100 g. It contains 1.1 g of carbs, 12.5 g of protein, 13.6 g of fat and 0 g of fiber. Its 18.4 µg of Biotin covers 61% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 2 piece (medium) · 92 g
180
KCAL / 92G
Carbs
1.1g
· 0% DV
Protein
12.5g
· 25% DV
Fat
13.6g
· 17% 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 13.6 g | 17% |
| Saturated fat | 3.77 g | 19% |
| Trans fat | 0.04 g | |
| Sodium | 132 mg | 6% |
| Total carbohydrate | 1.1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 12.5 g | 25% |
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 piece (medium) | 46 g | 90 kcal |
| 1 piece (small) | 38 g | 74 kcal |
| 1 piece (large) | 60 g | 118 kcal |
| 2 piece (medium) | 92 g | 180 kcal |
| 1 serving (medium) | 92 g | 180 kcal |
| 100 g | 100 g | 196 kcal |
| 2 piece (large) | 120 g | 235 kcal |
| 3 piece (medium) | 138 g | 270 kcal |
| 1 serving (double) | 184 g | 361 kcal |
Calculated from 196 calories per 100 g.
Well-done fried eggs have fully set whites and yolks, with no runny centre. They are cooked longer than eggs served sunny-side up or over easy, so the yolk is firm when cut.
Cook well-done fried eggs over moderate-low heat and cover the pan so the yolks set without needing to flip them. If you do flip one, wait until the white is firm and slide a wide spatula fully underneath.
Either method works for well-done fried eggs. Covering the pan cooks the yolks with trapped steam and keeps them intact; flipping cooks the other side directly and gives the egg a more evenly browned surface.
Well-done fried eggs turn rubbery when they cook too long over high heat. Use a lower temperature and take them off the pan as soon as the whites and yolks are fully set.
A nonstick skillet is easiest for well-done fried eggs because the whites release with less effort. A seasoned cast-iron pan also works well, provided it is heated moderately and lightly greased before the eggs go in.
Yes, well-done fried eggs can be cooked without added oil in a reliable nonstick pan. Keep the heat moderate and cover the pan to help the yolk cook through without scorching the underside.
Yes, well-done fried eggs are safe to eat when both the white and yolk are fully set. Thorough cooking matters especially for people at higher risk from foodborne illness, who should avoid runny eggs.
Yes, you can make well-done fried eggs in an air fryer by cracking them into a lightly greased, heat-safe dish. Cook until the whites and yolks are set, checking the centre because air fryers vary.
Leftover well-done fried eggs generally keep for three to four days in the refrigerator when chilled promptly in a covered container. Refrigerate them within two hours of cooking, rather than leaving them out on the counter.
Reheat well-done fried eggs gently in a covered skillet over low heat, or use short microwave bursts. A lid helps retain moisture, but the yolks may still become firmer than when freshly cooked.
Vitamins
Biotin
18.4µg · 61% DV
B12
1.24µg · 52% DV
B2
0.42mg · 32% DV
B5
1.41mg · 28% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
202mg · 29% DV
Iodine
42µg · 28% DV
Zinc
1.15mg · 10% DV
Sodium
132mg · 6% DV
Potassium ⭐
133mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 180 calories in 2 piece (medium) (92 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.
Well-done fried eggs are cooked in a pan until both the white and yolk are fully set. Unlike a runny-yolk fried egg, the centre is firm; covering the pan briefly can help the top cook through without breaking the yolk.
They are often served at breakfast or brunch, with toast, potatoes or vegetables, though the accompaniments vary from place to place. They provide high-quality protein and contain very little carbohydrate. For a lighter plate, use only a small amount of cooking oil and pair them with fresh vegetables.
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
3.77g
MONOUNSATURATED
5.7g
POLYUNSATURATED
1.93g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.