1 piece (medium) of Egg (cooked, low oil) (55 g) has 81 calories. That works out to 148 calories per 100 g. It contains 0.6 g of carbs, 6.9 g of protein, 5.6 g of fat and 0 g of fiber. Its 11 µg of Biotin covers 37% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Egg (cooked, low oil)?

An egg cooked with a little oil is cracked into a lightly greased pan and cooked until the white is set. The yolk may remain soft, with just a little golden browning at the edges. Eggs cooked this way are a familiar breakfast in many places, served with toast or bread; they also make a quick meal at other times of day, often alongside vegetables or salad.

Eggs provide high-quality protein and vitamin B12, with very little carbohydrate, so this is a filling option for a simple meal. For a lighter plate, use a non-stick pan and just enough oil to coat it, then pair the egg with tomatoes, greens or whole-grain toast.

Egg (cooked, low oil) Nutrition Facts

Selected: 100 g

148

KCAL / 100G

Carbs

1.1g

· 0% DV

Protein

12.5g

· 25% DV

Fat

10.2g

· 13% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 3% · Protein 34% · Fat 63%

Egg (cooked, low oil) Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.1µg · 46% DV

0.45mg · 35% DV

1.4mg · 28% DV

Minerals

Selenium

30µg · 55% DV

Iodine

47µg · 31% DV

Phosphorus

170mg · 24% DV

Iron

2mg · 11% DV

How Nutritious Is Egg (cooked, low oil)?

Nutrient density

Very high

80/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

44/ 100

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.

Egg (cooked, low oil) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Egg (cooked, low oil)

To burn the 148 calories in 100 g:

🚶

37min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Egg (cooked, 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 (cooked, low oil) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Egg (cooked, low oil) Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Egg (cooked, low oil) Fat Profile

SATURATED

3.1g

MONOUNSATURATED

POLYUNSATURATED

1.5g

⚖️

Omega 6:3 ratio 18.6:1

Above the ideal 4:1 (18.6:1).

Compare Egg (cooked, low oil)

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Egg (cooked, low oil) vs Egg5 kcal more per 100 g

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Egg (cooked, low oil) vs Chicken Soup103 kcal more per 100 g

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Egg (cooked, low oil) vs Protein Powder232 kcal fewer per 100 g

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Egg (cooked, low oil) vs Menemen53 kcal more per 100 g

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Foods Similar to Egg (cooked, low oil)

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Egg (cooked, low oil)

How do you cook an egg with a little oil without it sticking?

Use a sound nonstick pan, warm it over medium-low heat, then add a small amount of oil before cracking in the egg. A pan that is too hot can make the white seize and stick, even when you use oil.

Is an egg cooked with a little oil healthy?

Yes, an egg cooked with a little oil provides high-quality protein and vitamin B12. Using only a small amount of oil limits what you add during cooking; pair it with vegetables or whole-grain toast for a more substantial meal.

Is it safe to eat an egg cooked with a little oil with a runny yolk?

It can be, but a runny yolk does not eliminate the risk of foodborne illness. Cook the white until fully set, and choose a fully cooked egg if you are pregnant, very young, older, or immunocompromised.

How long does an egg cooked with a little oil last in the fridge?

An egg cooked with a little oil usually keeps for 3–4 days in the refrigerator when promptly chilled and stored in a covered container. Discard it if it has been left at room temperature for too long.

Can you reheat an egg cooked with a little oil?

Yes, you can reheat an egg cooked with a little oil, though the yolk may firm up and the texture may turn rubbery. Cover it and heat it briefly, checking that it is hot throughout before eating.

Should you flip an egg cooked with a little oil?

No, flipping is optional when cooking an egg with a little oil. Cover the pan to set the top of the white while keeping the yolk runny, or flip it briefly if you prefer the yolk more thoroughly cooked.

Why does an egg cooked with a little oil turn rubbery?

An egg cooked with a little oil turns rubbery when it is exposed to high heat or left in the pan too long. Use medium-low heat and remove it once the white is set; the hot pan will continue cooking it briefly.

Can you freeze an egg cooked with a little oil?

You can freeze an egg cooked with a little oil, but it is usually not worth doing because thawing makes the white watery and the texture tough. For the best result, cook only what you plan to eat soon.

Does an egg cooked with a little oil help with weight loss?

An egg cooked with a little oil can make a meal more filling because it contains protein, but it does not cause weight loss on its own. Serving it with vegetables can make breakfast satisfying without relying on extra cooking oil.

What pan works best for cooking an egg with a little oil?

A small, well-maintained nonstick pan works best for cooking an egg with a little oil because the white releases easily with less added fat. A seasoned cast-iron pan can also work if it is properly heated and lightly oiled.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026