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Egg (light or no oil) Calories
High-quality protein, low fat, source of B12 and D vitamins
CALORIES
GI
POTASSIUM
FIBER
Egg (light or no oil) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 37%
Fat
9.5g
· 60%
Fiber
0g
Egg (light or 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
190mg · 27% DV
Zinc
1mg · 9% DV
Egg (light or no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (light or 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 (light or no oil) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (light or no oil) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Egg (light or no oil) 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 (light or no oil)
Egg (light or no oil) — Frequently Asked Questions
How can I cook eggs without oil so they do not stick?
Use a well-heated non-stick pan and cook over low to medium heat. A small splash of water and a lid can gently set the whites without adding oil.
Does overcooking an egg reduce its nutritional value?
Cooking makes egg protein easier to digest, although prolonged high heat can slightly reduce some heat-sensitive vitamins. A greenish ring around a hard-boiled yolk is harmless and usually means it was cooked too long.
What is the difference between oil-free eggs and eggs cooked in butter?
The egg's core protein content remains similar; the main difference is the added fat from the cooking medium. Cooking with little or no oil keeps the dish lighter and avoids adding extra saturated fat from butter.
What goes well with eggs for a balanced meal?
Vegetables such as spinach, peppers, tomatoes, and mushrooms add volume, fibre, and a wider range of nutrients. Pairing eggs with whole-grain toast, beans, or potatoes can also make the meal more filling.
Are eggs better before or after a workout?
Eggs can work at either time, depending on your overall meal schedule and tolerance. After training, combining them with a carbohydrate food such as fruit, potatoes, or toast can support recovery.
Is it bad to eat eggs at night?
For most people, eating eggs in the evening is not a problem. If late meals trigger reflux or indigestion, choose a smaller portion and avoid rich sauces or heavy side dishes.
Do eggs always raise blood cholesterol?
This is an oversimplification: dietary cholesterol affects blood cholesterol differently from person to person. People with cardiovascular disease, diabetes, or high cholesterol should discuss their usual egg intake with a qualified clinician.
Is it safe to eat raw or runny eggs?
Raw or undercooked eggs can carry a risk of foodborne illness, including Salmonella. Pregnant people, young children, older adults, and anyone with a weakened immune system should choose thoroughly cooked or pasteurized eggs.
How long do cooked eggs keep in the fridge?
Hard-boiled eggs generally keep for up to one week in the refrigerator when stored properly. Cooked scrambled eggs or omelettes should be refrigerated promptly in a covered container and eaten within a few days.
Can eggs be frozen?
Do not freeze eggs in their shells because they can crack. Beaten raw eggs and cooked egg dishes can be frozen in suitable containers, though their texture may change slightly after thawing.
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Nutrition data compiled from USDA FoodData Central and scientific sources.