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Egg (fried, no fat) Calories
High protein, cooked without fat
CALORIES
GI
POTASSIUM
FIBER
Egg (fried, no fat) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 37%
Fat
9.5g
· 60%
Fiber
0g
Egg (fried, no fat) 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
190mg · 27% DV
Iron
2mg · 11% DV
Egg (fried, no fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (fried, no fat) 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, no fat) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (fried, no fat) 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, no fat) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
Foods Similar to Egg (fried, no fat)
Egg (fried, no fat) — Frequently Asked Questions
Why does a fried egg without added fat stick to the pan, and how can I prevent it?
Sticking usually happens when the pan is not preheated enough or the surface is worn. Use a well-heated nonstick pan, keep the heat moderate, and avoid overcooking.
Is a runny yolk safe to eat?
For best food safety, both the white and yolk should be cooked adequately. Children, pregnant people, older adults, and anyone with a weakened immune system should be especially cautious with undercooked eggs.
Is a fat-free fried egg better before or after a workout?
It can work at either time, but on its own it may feel too light in carbs before training. After exercise, it is a useful protein food, and pairing it with toast, fruit, or potatoes can make recovery meals more balanced.
Can I eat fried eggs with coffee, tea, or milk?
Yes, that combination is common and generally fine. If you are trying to maximize iron absorption from a meal, tea and coffee are better kept away from iron-rich foods, though eggs are not the strongest iron source anyway.
Is a fried egg without oil less healthy than a boiled egg?
If no fat is added, the difference is mostly about texture and cooking style rather than a major nutrition gap. Very high heat for too long can worsen texture and flavor, but both are solid protein choices.
Do eggs raise cholesterol?
The effect varies by person, and for many healthy adults overall diet quality matters more than one food alone. People with high LDL cholesterol, diabetes, or cardiovascular disease should discuss intake frequency with a clinician or dietitian.
What foods pair well with a fat-free fried egg for a more balanced meal?
Vegetables add volume and help make the meal more satisfying. Whole-grain bread, oats on the side, fruit, or potatoes can add the carbs and fiber that eggs do not provide much of.
How long does a cooked fried egg keep in the fridge?
Do not leave it at room temperature for long after cooking. Once cooled and refrigerated promptly, it is generally best eaten within 3 to 4 days.
Can I freeze cooked fried eggs?
Yes, but the texture can turn rubbery, especially if frozen whole. They freeze better chopped or mixed into another dish.
Who should be careful with eggs?
Anyone with an egg allergy should avoid them completely. People who have been told to limit cholesterol-containing foods or who follow a medical diet may also need more individualized guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.