Egg vs. Fried Egg

Nutrition comparison of Egg and Cooked Fried Egg


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg versus cooked fried egg (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg and fried egg:

  • Both egg and fried egg are high in Vitamin A, Vitamin D, calcium, calories, cholesterol and protein.
Detailed nutritional comparison of egg and fried egg is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Fried Egg (Egg, whole, cooked, fried) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Fried Egg src

Here's an infographic summarizing the nutritional differences between egg and fried egg. marks particularly rich nutrients.


Calories and Carbs

calories

Both egg and fried egg are high in calories. Fried egg has 37% more calories than egg - egg has 143 calories per 100 grams and fried egg has 196 calories.

For macronutrient ratios, egg is heavier in protein, lighter in fat and similar to fried egg for carbs. Egg has a macronutrient ratio of 36:2:62 and for fried egg, 29:2:70 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Fried Egg
Protein 36% 29%
Carbohydrates 2% 2%
Fat 62% 70%
Alcohol ~ ~

carbohydrates

Both egg and fried egg are low in carbohydrates - egg has 0.72g of total carbs per 100 grams and fried egg has 0.83g of carbohydrates.

The carbs in egg and fried egg are both made of 100% sugar.

sugar

Egg and fried egg contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and fried egg has 0.4g of sugar.



Protein

protein

Both egg and fried egg are high in protein. Egg is very similar to egg for protein - egg has 12.6g of protein per 100 grams and fried egg has 13.6g of protein.

Fat

saturated fat

Egg has 28% less saturated fat than fried egg - egg has 3.1g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.

trans fat

Both egg and fried egg are low in trans fat - egg has 0.04g of trans fat per 100 grams and fried egg has 0.04g of trans fat.

cholesterol

Both egg and fried egg are high in cholesterol. Egg is very similar to egg for cholesterol - egg has 372mg of cholesterol per 100 grams and fried egg has 401mg of cholesterol.

Vitamins

Vitamin A

Both egg and fried egg are high in Vitamin A. Fried egg has 37% more Vitamin A than egg - egg has 160ug of Vitamin A per 100 grams and fried egg has 219ug of Vitamin A.

Vitamin D

Both egg and fried egg are high in Vitamin D. Egg is very similar to egg for Vitamin D - egg has 82iu of Vitamin D per 100 grams and fried egg has 88iu of Vitamin D.

Vitamin E

Egg and fried egg contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and fried egg has 1.3mg of Vitamin E.

Vitamin K

Egg and fried egg contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and fried egg has 5.6ug of Vitamin K.

The B Vitamins

Both egg and fried egg contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Egg Fried Egg
Thiamin 0.04 MG 0.044 MG
Riboflavin 0.457 MG 0.495 MG
Niacin 0.075 MG 0.082 MG
Pantothenic acid 1.533 MG 1.66 MG
Vitamin B6 0.17 MG 0.184 MG
Folate 47 UG 51 UG
Vitamin B12 0.89 UG 0.97 UG

Minerals

calcium

Both egg and fried egg are high in calcium. Egg is very similar to egg for calcium - egg has 56mg of calcium per 100 grams and fried egg has 62mg of calcium.

iron

Egg and fried egg contain similar amounts of iron - egg has 1.8mg of iron per 100 grams and fried egg has 1.9mg of iron.

potassium

Egg and fried egg contain similar amounts of potassium - egg has 138mg of potassium per 100 grams and fried egg has 152mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both egg and fried egg contain significant amounts of lutein + zeaxanthin.

Egg Fried Egg
lutein + zeaxanthin 503 UG 543 UG
beta-carotene ~ 35 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, fried egg has more alpha linoleic acid (ALA) than egg per 100 grams. Both egg and fried egg contain significant amounts of DHA.

Egg Fried Egg
alpha linoleic acid 0.048 G 0.137 G
DHA 0.058 G 0.063 G
DPA 0.007 G 0.007 G
Total 0.113 G 0.207 G

omega 6s

Comparing omega-6 fatty acids, both egg and fried egg contain significant amounts of linoleic acid.

Egg Fried Egg
other omega 6 0.018 G 0.019 G
linoleic acid 1.555 G 2.781 G
Total 1.573 G 2.8 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Fried Egg (Egg, whole, cooked, fried) .

Egg g

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G Water G
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