1 piece (medium) of Egg (Low Oil) (50 g) has 78 calories. That works out to 155 calories per 100 g. It contains 0.6 g of carbs, 6.3 g of protein, 5.3 g of fat and 0 g of fiber. Its 10 µg of Biotin covers 33% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Egg (Low Oil)?

Egg (Low Oil) is an egg cooked in a pan with just a little oil, often with a set white and a soft yolk. It is a familiar breakfast across many cuisines: serve it with toast, vegetables or other breakfast sides, or add it to a simple lunch. The yolk can be left runny for dipping bread or cooked through, depending on your preference.

Eggs provide protein and vitamin B12, with very little carbohydrate. Using a light coating of oil keeps the preparation simple while still giving the egg a gently fried surface. Pair it with tomatoes, greens or whole-grain toast for a satisfying meal, or serve it alongside other foods as part of a larger breakfast.

Egg (Low Oil) Nutrition Facts

Selected: 100 g

155

KCAL / 100G

Carbs

1.1g

· 0% DV

Protein

12.6g

· 25% DV

Fat

10.5g

· 13% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 3% · Protein 34% · Fat 63%

Egg (Low Oil) Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.1µg · 46% DV

0.5mg · 38% DV

1.4mg · 28% DV

Minerals

Selenium

30µg · 55% DV

Iodine

47µg · 31% DV

Phosphorus

172mg · 25% DV

Zinc

1mg · 9% DV

How Nutritious Is Egg (Low Oil)?

Nutrient density

High

75/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

43/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Egg (Low Oil) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Egg (Low Oil)

To burn the 155 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Egg (Low 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 (Low Oil) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Egg (Low 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 (Low Oil) Fat Profile

SATURATED

3.1g

MONOUNSATURATED

4.1g

POLYUNSATURATED

1.4g

⚖️

Omega 6:3 ratio 18.6:1

Above the ideal 4:1 (18.6:1).

Compare Egg (Low Oil)

🍳vs🥚

Egg (Low Oil) vs Egg12 kcal more per 100 g

→🍳vs🍲

Egg (Low Oil) vs Chicken Soup110 kcal more per 100 g

→🍳vs🥤

Egg (Low Oil) vs Protein Powder225 kcal fewer per 100 g

→🍳vs🍳

Egg (Low Oil) vs Menemen60 kcal more per 100 g

→

Foods Similar to Egg (Low Oil)

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Egg (Low Oil)

How do you cook an egg with little oil?

To cook an egg with little oil, warm a nonstick pan over medium-low heat, add a thin coating of oil, and crack in the egg. Cook until the white sets; covering the pan briefly helps cook the top without flipping.

Is an egg cooked with little oil a healthy breakfast?

Yes, an egg cooked with little oil provides protein and vitamin B12, while using less added oil than a heavily fried egg. Pair it with vegetables and whole-grain toast for a more balanced breakfast.

Does eating a low-oil fried egg cause weight gain?

No single low-oil fried egg causes weight gain on its own. Body weight is affected by overall eating patterns, and using a small amount of oil keeps the added fat from cooking lower.

How do you keep a low-oil fried egg from sticking to the pan?

Use a clean, well-seasoned or nonstick pan and heat it before adding the egg. Let the white set around the edges before sliding a spatula underneath; trying to move it too soon can tear the white.

How do you keep the yolk runny in an egg cooked with little oil?

Cook the egg over medium-low heat and avoid breaking the yolk. Remove it as soon as the white is fully set; a lid can help cook the top more quickly, so check often if you want a runny yolk.

Should you cover the pan when making a low-oil fried egg?

No, covering the pan is optional. A lid traps steam and cooks the upper surface faster, which is useful if you prefer a fully set white without flipping; check the yolk often to keep it soft.

What oil is best for a low-oil fried egg?

Olive oil or another cooking oil works for a low-oil fried egg. Use only enough to lightly coat the pan; a nonstick surface also helps prevent sticking without needing to add extra oil.

How long does a low-oil fried egg keep in the fridge?

Refrigerate a low-oil fried egg within two hours of cooking in a covered container. For best food safety, eat cooked egg leftovers within 3–4 days and discard them if they smell or look unusual.

Can you reheat an egg cooked with little oil?

Yes, you can reheat an egg cooked with little oil, though the yolk may become firmer. Warm it gently in a pan or microwave until hot throughout, and reheat the portion only once.

Is a low-oil fried egg safe to eat with a runny yolk?

A runny yolk can carry a small foodborne-illness risk because the egg is not fully cooked. People at higher risk, including pregnant people, young children, older adults, and those with weakened immune systems, should choose eggs cooked until both white and yolk are firm.

Have another question about Egg (Low Oil)?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026