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Egg (light or low-fat cooked) Calories
High protein, low-fat cooking, contains B12 and vitamin D
CALORIES
GI
POTASSIUM
FIBER
Egg (light or low-fat cooked) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 37%
Fat
9.5g
· 60%
Fiber
0g
Egg (light or low-fat cooked) 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
48µg · 32% DV
Phosphorus
198mg · 28% DV
Iron
2mg · 11% DV
Egg (light or low-fat cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (light or low-fat cooked) 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 or low-fat cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (light or low-fat cooked) 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 or low-fat cooked) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
Foods Similar to Egg (light or low-fat cooked)
Egg (light or low-fat cooked) — Frequently Asked Questions
What is the easiest way to cook eggs with very little added fat?
Use a non-stick pan over low to medium heat with a small amount of oil, or add a splash of water and cover the pan. Boiled, poached, and steamed eggs are also useful no-added-oil options.
Does overcooking an egg destroy its protein?
Cooking changes the structure of egg protein and generally makes it easier to digest; ordinary cooking does not cause a meaningful protein loss. Excessively high heat mainly makes eggs rubbery, dry, and less pleasant to eat.
Is a green ring around a hard-boiled yolk a sign that the egg has gone bad?
No. It usually forms when an egg is cooked for too long, as sulfur compounds in the white react with iron in the yolk, and it is not by itself a food-safety concern.
How long do cooked eggs keep in the refrigerator?
Refrigerate cooked eggs within two hours and use them within about three to four days. Keep hard-boiled eggs chilled as well, rather than leaving them at room temperature.
Can cooked eggs be frozen?
Whole cooked eggs often become tough or watery after freezing. Scrambled eggs, omelets, and egg-based bakes such as frittata usually freeze with a better texture.
Are eggs better before or after a workout?
They can work at either time. After training, pairing eggs with a carbohydrate food such as potatoes, rice, toast, or fruit can make a more complete recovery meal.
What foods pair well with eggs for a balanced meal?
Vegetables, beans, and whole grains add fiber, volume, and a wider range of nutrients to an egg dish. Eggs also work well with tomatoes, peppers, leafy greens, and whole-grain toast.
Are brown eggs healthier than white eggs?
No. Shell color is mainly determined by the breed of hen, not by whether the egg is inherently more nutritious.
Does everyone with high cholesterol need to avoid eggs?
Not necessarily; egg intake should be considered alongside the overall diet and individual health history. People with elevated LDL cholesterol, diabetes, or cardiovascular disease should discuss an appropriate eating pattern with a clinician or dietitian.
Who should be careful with runny or raw eggs?
Raw or undercooked eggs can carry a risk of Salmonella. Pregnant people, young children, older adults, and people with weakened immune systems should choose thoroughly cooked eggs or pasteurized egg products.
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Nutrition data compiled from USDA FoodData Central and scientific sources.