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Egg (light or no oil cooked) Calories
High protein, low fat, rich in vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Egg (light or no oil 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 no oil cooked) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.45mg · 35% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
198mg · 28% DV
Iodine
29µg · 19% DV
Iron
2mg · 11% DV
Egg (light or no oil cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (light or no oil 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 no oil cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (light or no oil cooked) 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 cooked) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
2g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
Foods Similar to Egg (light or no oil cooked)
Egg (light or no oil cooked) — Frequently Asked Questions
Does boiling or dry-cooking an egg reduce its protein?
Cooking does not remove the egg’s protein; it mainly changes its structure. In fact, cooked egg protein is generally easier for the body to digest.
Why does cooked egg sometimes turn rubbery?
Usually because of high heat or overcooking. Gentler heat and shorter cooking time help keep the texture tender.
How long do hard-boiled eggs keep in the fridge?
Hard-boiled eggs in the shell generally keep for about 1 week in the refrigerator. If peeled, they are best stored in a sealed container and eaten sooner.
Can cooked eggs be frozen?
They can, but whole hard-boiled eggs often lose texture and become watery or tough after thawing. Egg-based dishes or mixed cooked eggs usually freeze better.
Are eggs better before or after a workout?
They can work at either time depending on meal size and digestion. After training, their protein content makes them a practical option in a recovery meal.
Does eating eggs at night cause weight gain?
No food causes weight gain just because of the time you eat it. Overall calorie intake and eating patterns matter more than whether eggs are eaten at night.
What should I pair with eggs to make a more balanced meal?
Vegetables add volume and help make the meal more satisfying. Pairing eggs with foods like whole grains, yogurt, or avocado can make the meal more balanced overall.
Which is more filling for breakfast: eggs or cheese?
That depends on the person and the portion, but eggs are often very satisfying because they are high in protein. Cheese can also be filling, so the rest of the meal matters too.
Who should be careful with eggs?
People with an egg allergy should avoid them. Some individuals may also need personalized advice if they have digestive sensitivity or a medically managed cholesterol condition.
Is egg yolk unhealthy, so egg whites are always the better choice?
That is a common oversimplification. The yolk contains fat, but it also provides many vitamins and minerals, so the better choice depends on your needs and diet as a whole.
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Nutrition data compiled from USDA FoodData Central and scientific sources.