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Egg Fried (Low Oil) Calories
Protein-rich, low oil cooking, ideal for breakfast
CALORIES
GI
POTASSIUM
FIBER
Egg Fried (Low Oil) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.5g
· 35%
Fat
9.8g
· 62%
Fiber
0g
Egg Fried (Low Oil) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B5
1.4mg · 28% DV
B2
0.35mg · 27% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
180mg · 26% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Egg Fried (Low Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg Fried (Low Oil) 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 Egg Fried (Low Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Egg Fried (Low Oil) 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
Egg Fried (Low Oil) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
4.1g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 13.1:1
Above the ideal 4:1 (13.1:1).
Foods Similar to Egg Fried (Low Oil)
Egg Fried (Low Oil) — Frequently Asked Questions
Is low-oil fried egg less healthy than a boiled egg?
The main difference comes from the cooking method and any added oil. With only a small amount of oil, most of the egg’s nutrition is still retained, though very high heat can slightly reduce some heat-sensitive vitamins.
Is a low-oil fried egg better before or after a workout?
It can work at either time, depending on the rest of the meal. Before training, keep it light and easy to digest; after training, pair it with a carbohydrate source or vegetables for a more balanced recovery meal.
How do I keep a fried egg from turning rubbery?
Use medium-low heat and avoid overcooking it. If the pan is too hot, the proteins tighten quickly and the texture becomes tough.
Does a low-oil fried egg keep you full?
Usually yes, because its protein and fat can help with satiety. If it does not feel filling enough on its own, add vegetables, whole-grain toast, or another side to make the meal more satisfying.
Can I eat a low-oil fried egg every day?
For many healthy adults, it can fit into a balanced diet regularly. People with specific cholesterol concerns or medical advice to limit eggs should consider their overall eating pattern and follow their clinician’s guidance.
What should I eat with a low-oil fried egg to make it a balanced meal?
Vegetables, whole-grain bread, yogurt, or avocado are practical pairings. They add volume, variety, and make the meal feel more complete.
Is it okay to eat a low-oil fried egg at night?
Yes, as long as it sits well for you and the portion is reasonable. A simple preparation is usually more comfortable at night than a heavy, greasy plate.
How long does a cooked low-oil fried egg keep in the fridge?
For best quality, store it in a sealed container in the refrigerator and eat it within about 1 day. Do not leave cooked egg at room temperature for long periods.
Can I reheat a low-oil fried egg?
Yes, but gentle reheating works best because too much heat can dry it out and worsen the texture. A short reheat on low to medium heat is usually enough.
Is there a risk if the fried egg is still runny?
Yes, a runny yolk can mean the egg is not fully cooked. Pregnant people, older adults, young children, and anyone with a weakened immune system are generally safer choosing fully cooked eggs.
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Nutrition data compiled from USDA FoodData Central and scientific sources.