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Egg (breakfast, pan-cooked) Calories
High-quality protein, rich in B12, iron, and healthy fats.
CALORIES
GI
POTASSIUM
FIBER
Egg (breakfast, pan-cooked) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.5g
· 35%
Fat
9.9g
· 62%
Fiber
0g
Egg (breakfast, pan-cooked) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.5mg · 38% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Iodine
47µg · 31% DV
Phosphorus
172mg · 25% DV
Zinc
1mg · 9% DV
Egg (breakfast, pan-cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (breakfast, pan-cooked) 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 (breakfast, pan-cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (breakfast, pan-cooked) 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 (breakfast, pan-cooked) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.6g
POLYUNSATURATED
2g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
Foods Similar to Egg (breakfast, pan-cooked)
Egg (breakfast, pan-cooked) — Frequently Asked Questions
Does pan-cooking change the nutrition of eggs a lot?
The main protein remains largely intact, but cooking can concentrate nutrients per 100 grams because some water is lost. The bigger nutritional change usually comes from any oil or butter added to the pan.
Why does a pan-cooked egg turn rubbery?
Usually because it is cooked too long or over heat that is too high. Gentler heat helps the proteins set without becoming tough.
Do you need oil to cook eggs in a pan?
Not always; a good nonstick pan can work with little or no added fat. A small amount of oil can still improve texture, flavor, and reduce sticking.
Is an egg on its own enough for breakfast?
It can be a practical protein base, but a more balanced breakfast usually includes other foods too. Adding vegetables, fruit, or a whole-grain side makes the meal more filling and varied.
Is pan-cooked egg better before or after a workout?
It can fit either time depending on the rest of the meal and your digestion. Before training, lighter pairings may feel better; after training, it works well as part of a balanced meal.
Is it bad to eat eggs at night?
There is no general rule that eggs are harmful at night. However, a heavy or greasy egg meal may bother people who are prone to indigestion or reflux.
Is a pan-cooked egg less healthy than a boiled egg?
The egg itself is similar; the main difference is the cooking method and any added fat. Boiled eggs are simpler, while pan-cooked eggs can still be a good choice if prepared with moderate heat and minimal added fat.
What foods pair well with pan-cooked eggs?
Vegetables are an easy match and make the meal more balanced. Whole-grain toast, avocado, yogurt, or cheese can also round out the plate depending on your goals and appetite.
How should leftover cooked eggs be stored?
Cooked eggs should not sit at room temperature for long. Refrigerate them promptly and eat them while still fresh for best quality and food safety.
Who should be careful with eggs?
Anyone with an egg allergy should avoid them, because even small amounts can trigger a reaction. Some people may also notice personal digestive sensitivity, so individual tolerance matters.
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Nutrition data compiled from USDA FoodData Central and scientific sources.