How Many Calories Are in 2 Sunny Side Ups?

December 5, 2025 •

3 min read

According to nutrition data, two large sunny side up eggs contain approximately 180 to 200 calories, depending on the amount of oil or butter used in preparation. This beloved breakfast staple can be a low-carb, high-protein addition to your morning meal, but understanding the caloric breakdown is key for anyone watching their intake. The fat content is the most variable factor, largely influenced by the cooking method and ingredients.

Quick Summary

The calorie count for two sunny side up eggs varies based on egg size and cooking oil, typically ranging from 180 to 200 calories. The majority of calories come from fat and protein, with minimal carbohydrates. Different oils and methods, such as non-stick spray, significantly affect the final nutritional value.

Key Points

Calories vary: The calorie count for 2 sunny side up eggs is not fixed and typically falls between 180 and 250 calories, depending on the fat used for cooking and egg size.
Cooking fat is key: Adding a tablespoon of butter or oil can add 100+ calories, significantly increasing the meal's total caloric value.
Egg size matters: The size of the eggs influences the base calorie count, with a large egg containing around 72 calories before cooking.
Low-calorie cooking: Using a non-stick pan with minimal or no added fat (like a cooking spray) is the most calorie-efficient method.
Nutrient-dense meal: Sunny side up eggs are a great source of high-quality protein and essential nutrients, with very few carbohydrates.
Enjoy responsibly: By controlling the amount of fat used, you can enjoy this tasty breakfast while managing your calorie intake effectively.

The Caloric Breakdown of 2 Sunny Side Up Eggs

To determine precisely how many calories are in 2 sunny side ups, it is important to consider all the variables involved, from the size of the eggs themselves to the fat used during frying. A standard large egg contains approximately 72 calories before any oil is added. Therefore, the base calorie count for two large eggs is around 144 calories. The real difference in the final count comes from the cooking fat.

The Impact of Cooking Oil and Fat

The type and quantity of cooking fat are the biggest influencers of your meal's total calories. Here is a breakdown of how different fats can affect your sunny side ups:

Butter: One tablespoon of butter adds about 102 calories. Many recipes suggest using up to a tablespoon for frying. If you use one tablespoon of butter, your two large eggs will have approximately 246 calories (144 + 102).
Olive Oil: A single tablespoon of olive oil contains roughly 119 calories. Frying your eggs in this would bring the total to about 263 calories (144 + 119). Olive oil is often seen as a healthier fat source, but it is still calorie-dense.
Coconut Oil: Similar to olive oil, one tablespoon of coconut oil adds around 117 calories. This would result in a total of approximately 261 calories for your two eggs.
Non-stick Cooking Spray: The most calorie-conscious option is to use a non-stick cooking spray, which adds a negligible amount of calories, often less than 10 calories per serving. Using cooking spray keeps your total calorie count very close to the base egg calories, making it ideal for weight management.

The Role of Egg Size

Egg size also plays a significant, though less dramatic, role in the final calorie count. The numbers below represent the base calories for two eggs of each size, not including cooking fat:

Small eggs: Approximately 108 calories (54 kcal x 2)
Medium eggs: Approximately 126 calories (63 kcal x 2)
Extra-large eggs: Approximately 160 calories (80 kcal x 2)
Jumbo eggs: Approximately 180 calories (90 kcal x 2)

Macronutrient Profile

Two sunny side up eggs are a rich source of protein and fat, with very few carbohydrates. For two large eggs cooked in a moderate amount of fat, the macronutrient profile typically breaks down as follows:

Protein: Approximately 12-14 grams, essential for muscle repair and feeling full.
Fat: Depending on the cooking method, this can range from 10 to over 20 grams. Eggs are rich in healthy fats, and the yolk is a major contributor to the fat content. The added cooking fat also plays a huge role here.
Carbohydrates: Less than 1 gram, making it an excellent choice for low-carb or ketogenic diets.

Comparison Table: Sunny Side Up vs. Other Egg Preparations


Preparation Method	Calories (per 2 large eggs)	Primary Impact on Calories	Notes
Sunny Side Up	180-250+	Cooking fat (oil, butter)	Highly variable; depends on amount of fat used.
Hard-Boiled	~144	None	No added fat, making it the leanest option.
Scrambled	180-300+	Cooking fat and add-ins (milk, cheese)	Calorie count increases with dairy and other ingredients.
Poached	~144	None	Like hard-boiled, no fat is added during cooking.

How to Prepare Healthy Sunny Side Ups

If you want to enjoy sunny side ups with fewer calories, consider these tips:

Use a Non-Stick Pan: A high-quality non-stick pan allows you to use little to no fat, cutting the calories significantly.
Control Your Fat: If you prefer the taste of butter or oil, measure it precisely with a teaspoon or a spray bottle instead of pouring it directly from the container.
Try Other Oils: Experiment with small amounts of avocado or grapeseed oil, which are also good options for frying.
Add Vegetables: Bulk up your meal with nutrient-dense, low-calorie vegetables like spinach, peppers, or onions. This increases volume and nutrients without adding many calories.

Conclusion

In summary, the calorie count for two sunny side up eggs is not a single number but a range influenced primarily by the size of the eggs and the amount of cooking fat used. While the base calories from two large eggs are around 144, the addition of a tablespoon of butter or oil can push the total to over 250 calories. For those seeking a lower-calorie option, using a non-stick spray or minimal fat is the best approach. No matter how you cook them, sunny side up eggs remain a nutritious, protein-packed breakfast that can be enjoyed as part of a balanced diet.

For more detailed nutritional data and recommendations, consult authoritative sources like the USDA FoodData Central website.

Frequently Asked Questions

The healthiness depends more on how they are cooked than the style itself. Both can be healthy. Scrambled eggs often have added milk, cheese, or more fat during cooking, which can increase the calorie count, but both methods are protein-rich. Sunny side up can be made very healthy by using minimal fat.

Yes, you can. Eggs are highly nutritious and can be part of a healthy diet. To keep the calorie count low, cook them with a non-stick spray or a minimal amount of a heart-healthy oil like olive oil. Eggs are high in protein, which helps with satiety and can aid in weight management.

To reduce calories, use a non-stick pan and a non-stick cooking spray instead of butter or oil. You can also cook them in a splash of water, which is a technique known as steam-frying, to use even less fat.

A large egg has approximately 72 calories, while an extra-large egg has about 80 calories. The difference for two eggs is only about 16 calories, which is a minor variation in the overall nutritional profile.

The fat content comes from both the egg yolk and the cooking fat. Egg yolks contain healthy fats, but the type of fat used for frying is important. Using healthy fats like olive oil or avocado oil is better than using large amounts of saturated fats like butter.

No, different oils have different calorie counts per tablespoon. While they are all calorie-dense, there is some variation. For instance, olive oil has slightly more calories per tablespoon than butter.

No, the act of cracking the yolk does not change the calorie count. The calorie content is determined by the total nutritional value of the egg itself and any added cooking fats, regardless of the yolk's state.