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Egg (light oil, lightly spiced) Calories
Protein source, contains B12 and D vitamins, low oil
CALORIES
GI
POTASSIUM
FIBER
Egg (light oil, lightly spiced) Nutrition Facts
Selected: 100 g
150
KCAL / 100G
Carbs
1.2g
· 3%
Protein
11.5g
· 32%
Fat
10.5g
· 65%
Fiber
0g
Egg (light oil, lightly spiced) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.45mg · 35% DV
B5
1.2mg · 24% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Egg (light oil, lightly spiced) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (light oil, lightly spiced) 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, lightly spiced) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (light oil, lightly spiced) 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, lightly spiced) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 15:1
Above the ideal 4:1 (15:1).
Foods Similar to Egg (light oil, lightly spiced)
Egg (light oil, lightly spiced) — Frequently Asked Questions
Does cooking egg reduce its protein a lot?
No, normal cooking does not significantly reduce the protein in egg. Very high heat for too long can mainly affect texture and palatability rather than causing a major protein loss.
Is lightly oil-cooked egg better than boiled egg?
It depends on your goal. Lightly oil-cooked egg can be more satisfying and flavorful, while boiled egg is a simpler option if you want to avoid added fat.
Why does egg turn rubbery in the pan?
Usually because it is overcooked. Using medium-low heat and removing it a little earlier helps keep the texture softer.
Do spices damage the nutritional value of egg?
No, light seasoning does not harm the core nutritional value of egg. Mild spices can improve flavor and make the dish easier to enjoy without relying on too much salt.
Is egg better at breakfast or after a workout?
It works well in both situations. At breakfast it can help with fullness, and after training it can fit into a meal built around protein for recovery.
What should I eat with egg for a more balanced meal?
Pairing egg with vegetables adds volume and variety. Adding foods like whole grains, yogurt, or avocado can make the meal more balanced and filling.
Is it bad to eat eggs every day?
For many healthy people, eggs can fit into a daily diet when the overall eating pattern is balanced. People with specific cholesterol concerns or medical conditions should follow advice from their clinician.
How long does cooked egg keep in the fridge?
Cooked egg should be cooled and stored in a sealed container in the refrigerator. If the smell, texture, or appearance changes noticeably, it is best not to eat it.
Can cooked egg be frozen?
Yes, but the texture may change, especially in the white. For best quality, eggs are usually better eaten fresh or frozen as part of a mixed dish.
Who should be careful with egg?
Anyone with an egg allergy should avoid it completely. People at higher food-safety risk, such as pregnant individuals, young children, and those with weakened immunity, should choose fully cooked egg rather than raw or runny preparations.
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Nutrition data compiled from USDA FoodData Central and scientific sources.