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Egg (pan-cooked, light olive oil) Calories
Protein source, healthy fat, vitamin B12, vitamin D
CALORIES
GI
POTASSIUM
FIBER
Egg (pan-cooked, light olive oil) Nutrition Facts
Selected: 100 g
155
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.5g
· 32%
Fat
11.2g
· 65%
Fiber
0g
Egg (pan-cooked, light olive oil) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.45mg · 35% DV
B5
1.4mg · 28% DV
Minerals
Selenium
31µg · 56% DV
Iodine
35µg · 23% DV
Phosphorus
140mg · 20% DV
Zinc
1mg · 9% DV
Egg (pan-cooked, light olive oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (pan-cooked, light olive 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 (pan-cooked, light olive oil) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (pan-cooked, light olive 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 (pan-cooked, light olive oil) Fat Profile
SATURATED
3.2g
MONOUNSATURATED
5.2g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
Foods Similar to Egg (pan-cooked, light olive oil)
Egg (pan-cooked, light olive oil) — Frequently Asked Questions
How can I stop olive oil from burning when pan-cooking eggs?
Heat the pan over medium-low heat and add the oil just before the egg. If the oil is smoking, the pan is too hot; lowering the heat helps protect both flavour and texture.
How can I set the yolk without overcooking the white in a fried egg?
Cook the egg over low heat and cover the pan briefly with a lid. The trapped steam helps the surface of the yolk set while keeping the white from becoming tough.
How long do pan-cooked eggs keep in the fridge?
Once cooled and stored in an airtight container, cooked eggs are generally best eaten within 3 to 4 days. Do not leave them at room temperature for more than 2 hours.
Can pan-cooked eggs be frozen?
They can be frozen safely, but egg whites often become rubbery or watery after thawing. Cooking a fresh small portion usually gives a better result.
Are pan-cooked eggs better before or after a workout?
They work well as part of a post-workout meal that includes protein. Close to exercise, their fat content may slow digestion for some people, so pair them with an easy-to-digest carbohydrate and allow enough time based on your tolerance.
Is it bad to eat pan-cooked eggs at night?
Eggs do not usually disrupt sleep on their own, but a large, oily or spicy late meal can worsen reflux in some people. For a lighter evening meal, use little oil and add vegetables.
What foods pair well with pan-cooked eggs?
Spinach, mushrooms, tomatoes, peppers and leafy greens add flavour, volume and a wider range of micronutrients. Pairing eggs with whole-grain bread or legumes can make the meal more sustaining.
Are pan-cooked eggs less healthy than boiled eggs?
It mostly depends on the amount of oil used and the cooking temperature. Eggs cooked gently with a small amount of olive oil can be a balanced option, while boiling requires no added fat.
Is the cholesterol in eggs harmful for everyone?
No. Dietary cholesterol affects blood cholesterol differently from person to person and is not the only factor for most healthy people. People with high LDL cholesterol, cardiovascular disease or familial hypercholesterolemia should discuss their usual intake with a clinician or dietitian.
Can someone with an egg allergy eat pan-cooked eggs?
No; cooking does not make eggs safe for everyone with an egg allergy. Some people tolerate extensively baked egg, but this should only be assessed with guidance from an allergy specialist.
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Nutrition data compiled from USDA FoodData Central and scientific sources.