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Egg (light oil) Calories
Protein source, lightly cooked with oil, rich in vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Egg (light oil) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.5g
· 34%
Fat
10.2g
· 63%
Fiber
0g
Egg (light 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
198mg · 28% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Egg (light oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (light 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 (light oil) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (light 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 (light oil) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
4.2g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Foods Similar to Egg (light oil)
Egg (light oil) — Frequently Asked Questions
Does cooking egg in a little oil change its nutrition a lot?
The protein is still largely retained after cooking. The main change is that added oil can raise the total energy and fat of the final dish depending on how much is used.
Is egg better at breakfast or after a workout?
It works well at either time because it provides high-quality protein and is filling. After training, pairing it with a carbohydrate source can make the meal more balanced for recovery.
Can eating egg at night cause discomfort?
For most people, eating egg in the evening is fine. But eggs cooked in oil may feel heavier for people prone to reflux or slow digestion late at night.
What foods pair well with egg for a more balanced meal?
Vegetables add volume and fiber, which can improve fullness. Whole-grain bread, yogurt, fruit, or avocado can also help turn eggs into a more complete meal.
Do eggs raise cholesterol?
The effect varies by person, and in many healthy adults eggs are not the only or main driver of blood cholesterol. People with familial hypercholesterolemia, diabetes, or medically managed lipid disorders should ask their clinician about suitable intake.
Why does egg sometimes stick to the pan, and how can I prevent it?
Sticking is more likely if the pan is not properly heated or the surface is worn. Preheating gently, spreading a small amount of oil evenly, and waiting until the egg sets before moving it usually helps.
How long does cooked egg keep in the fridge?
Cooked egg should be refrigerated promptly and is best eaten within a few days. Leaving it at room temperature for long periods is not recommended for food safety.
Can egg be frozen?
Freezing eggs in the shell is not recommended because the shell can crack. Beaten egg can be frozen in a sealed container and later used for cooking.
Can someone with an egg allergy tolerate egg if it is cooked in light oil?
No, the cooking method does not make egg allergy-safe. Anyone with an egg allergy should avoid it unless a qualified clinician has advised otherwise.
Are brown eggs more nutritious than white eggs?
Usually not; shell color is not a reliable sign of better nutrition. Breed, freshness, handling, and storage matter more than whether the shell is brown or white.
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Nutrition data compiled from USDA FoodData Central and scientific sources.