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Egg, lightly pan-fried Calories
Lightly pan-fried egg, source of protein and vitamin B12
CALORIES
GI
POTASSIUM
FIBER
Egg, lightly pan-fried Nutrition Facts
Selected: 100 g
154
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.3g
· 32%
Fat
11.2g
· 65%
Fiber
0g
Egg, lightly pan-fried Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.2µg · 50% DV
B2
0.45mg · 35% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
190mg · 27% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Egg, lightly pan-fried Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg, lightly pan-fried 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, lightly pan-fried Contain Allergens?
Contains these allergens:
Which Diets Is Egg, lightly pan-fried 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, lightly pan-fried Fat Profile
SATURATED
3.2g
MONOUNSATURATED
4.3g
POLYUNSATURATED
1.7g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
Foods Similar to Egg, lightly pan-fried
Egg, lightly pan-fried — Frequently Asked Questions
Is a lightly pan-fried egg less healthy than a boiled egg?
Not necessarily; the main difference is the cooking method and any added fat. If you use a small amount of oil and avoid overcooking, it can still be a balanced option.
How can I stop a pan-fried egg from sticking to the pan?
Use a preheated non-stick pan over medium-low heat and add a small amount of fat. Letting the egg set before trying to move it also helps prevent tearing.
Does overcooking an egg reduce its nutritional value?
Long exposure to high heat can reduce some heat-sensitive vitamins. The protein is still there, but texture and taste usually suffer when eggs are overcooked.
Is a lightly pan-fried egg better before or after a workout?
It can work at either time, depending on the rest of the meal. Before training, many people tolerate it better with a carb source like toast; after training, it can contribute useful protein.
Is it okay to eat a lightly pan-fried egg at night?
For most people, yes, especially if it is cooked simply without heavy sauces or lots of added fat. If rich foods upset your stomach in the evening, keep the portion and extras modest.
What foods pair well with a lightly pan-fried egg?
It goes well with wholegrain toast, sautéed vegetables, avocado, yogurt, or beans. Pairing it with fiber-rich foods can make the meal more filling and balanced.
Is it safe to leave the yolk runny in a pan-fried egg?
Safety depends on egg quality, handling, and the person's risk level. Pregnant people, young children, older adults, and anyone with a weakened immune system are generally safer with fully cooked eggs.
How long does a cooked pan-fried egg keep in the fridge?
It should be cooled and refrigerated promptly rather than left at room temperature. For best quality and food safety, it is usually best eaten within 1 day.
Can a lightly pan-fried egg be frozen?
It can be frozen, but the texture often becomes rubbery or watery after thawing. Freshly cooked eggs usually taste much better.
Should everyone avoid eggs because of cholesterol?
No, that is an oversimplification. For many healthy people, eggs can fit into a balanced diet, but anyone with a specific lipid disorder or medical advice to limit eggs should follow their clinician's guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.