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Egg, cracked, no oil Calories
High-quality protein, cooked without oil, source of B12 and D vitamins
CALORIES
GI
POTASSIUM
FIBER
Egg, cracked, no oil Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.9g
· 61%
Fiber
0g
Egg, cracked, no oil 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
198mg · 28% DV
Iron
2mg · 11% DV
Egg, cracked, no oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg, cracked, no 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, cracked, no oil Contain Allergens?
Contains these allergens:
Which Diets Is Egg, cracked, no oil Good For?
Vegan
— Not suitable
Vegetarian
✓ 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, cracked, no oil Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
Foods Similar to Egg, cracked, no oil
Egg, cracked, no oil — Frequently Asked Questions
Why does a cracked egg cooked without oil stick to the pan?
Eggs stick more easily if the pan is not properly heated or the surface is worn. A good nonstick pan and gentle heat usually work better than high heat.
How can I keep the yolk runny when cooking an egg without oil?
Cook it over low heat in a preheated pan and stop as soon as the white is set. Covering the pan briefly can help the top cook lightly without overcooking the yolk.
Is an oil-free fried egg better before or after a workout?
It can fit either time depending on the rest of the meal and how well you digest it. Before training, many people prefer it with lighter sides; after training, it works well as part of a more complete meal.
Can I eat an oil-free fried egg at night?
Yes, you can. Tolerance matters more than the clock, though a very heavy meal close to bedtime may feel less comfortable for some people.
What foods pair well with a cracked egg to make a more balanced meal?
Vegetables add volume and variety, while foods like whole-grain toast, potatoes, or legumes can make the meal more filling. Pairing it with produce is an easy way to build a more complete plate.
Is an oil-free fried egg less healthy than a boiled egg?
Not necessarily, especially if no extra fat is added. The main differences are texture, convenience, and how gently it is cooked rather than a dramatic nutrition gap.
Why does the egg white turn rubbery?
Rubbery egg white usually comes from cooking it too long or over heat that is too high. Lower heat and shorter cooking help keep the texture tender.
How long does a cooked cracked egg keep in the fridge?
It should be cooled promptly and refrigerated if not eaten right away. For best texture and food safety, it is better eaten fresh rather than stored for long.
Can I freeze a cooked egg like this?
You can, but the texture often becomes noticeably less pleasant after thawing. It is usually better to cook it fresh when possible.
Who should be careful with eggs?
Anyone with an egg allergy should avoid them. People at higher risk from foodborne illness should also avoid undercooked eggs and choose fully cooked preparations instead.
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Nutrition data compiled from USDA FoodData Central and scientific sources.