100 g of Egg (pan-cooked, low oil) has 150 calories. It contains 1.2 g of carbs, 12.5 g of protein, 10.2 g of fat and 0 g of fiber. Its 20 µg of Biotin covers 67% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Egg (pan-cooked, low oil)?

An egg cooked in a pan with little oil is a simple preparation: the egg is cracked into a lightly greased pan and cooked until the white sets, with the yolk left soft or cooked through to taste. The edges may turn lightly golden. It is served in many places as a quick breakfast or light meal, often with toast, tomatoes, greens or other breakfast foods.

The white is tender and mild, while the yolk gives each bite a richer texture. It offers high-quality protein with very little carbohydrate; a 100 g portion has 12.5 g of protein. For a lighter plate, use just enough oil to coat the pan and pair the egg with vegetables or whole-grain toast.

Egg (pan-cooked, low oil) Nutrition Facts

Selected: 100 g

150

KCAL / 100G

Carbs

1.2g

· 0% DV

Protein

12.5g

· 25% DV

Fat

10.2g

· 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 (pan-cooked, low oil) Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.1µg · 46% DV

0.45mg · 35% DV

1.4mg · 28% DV

Minerals

Selenium

30µg · 55% DV

Phosphorus

170mg · 24% DV

Iodine

24µg · 16% DV

Zinc

1mg · 9% DV

How Nutritious Is Egg (pan-cooked, low oil)?

Nutrient density

Very high

80/ 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

44/ 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 (pan-cooked, 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 (pan-cooked, low oil)

To burn the 150 calories in 100 g:

🚶

37min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

Cycling

🏊

17min

Swimming

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

Is Egg (pan-cooked, 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 (pan-cooked, 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 (pan-cooked, low oil) Good For?

Vegan

— Not suitable

Vegetarian

— Not 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 (pan-cooked, 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 (pan-cooked, low oil)

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Foods Similar to Egg (pan-cooked, 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

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Vegan Protein Powder

370 kcal

Frequently Asked Questions About Egg (pan-cooked, low oil)

How do you keep a low-oil pan-cooked egg from sticking?

Use a clean nonstick pan and preheat it over medium-low heat before adding a small amount of oil. Crack in the egg once the pan is warm; excessive heat can make the white seize and stick before it cooks through.

Is the runny yolk in a low-oil pan-cooked egg safe to eat?

A runny yolk is generally safe for many healthy adults, but it carries more foodborne-illness risk than a fully cooked egg. Children, pregnant people, older adults, and anyone with a weakened immune system should choose eggs cooked until both white and yolk are firm.

Should you cover a low-oil pan-cooked egg while it cooks?

Covering the pan briefly helps the top of the white set without flipping the egg. Keep the heat moderate and watch the yolk so it stays at your preferred consistency rather than cooking through.

How can you tell when a low-oil pan-cooked egg is done?

The white should be opaque and fully set, with no clear, runny patches. Cook longer if you want a firm yolk; for a runny yolk, remove the egg once the white is cooked through.

What is the difference between a low-oil pan-cooked egg and a sunny-side-up egg?

Sunny-side-up describes an egg cooked without flipping, with the yolk facing up. A low-oil pan-cooked egg may be prepared that way, but it can also be flipped or covered; the phrase mainly describes its cooking method and low oil use.

Can you store a low-oil pan-cooked egg for later?

Yes. Refrigerate the egg in a covered container soon after cooking and eat it the next day. Don’t leave it at room temperature for an extended period, and discard it if its smell or appearance has changed.

Can you reheat a low-oil pan-cooked egg in the microwave?

Yes, but heat it in short bursts in a microwave-safe dish with a loose cover, since the yolk can splatter. Reheating it gently in a pan also works; make sure the egg is hot throughout before serving.

Why does the yolk break in a low-oil pan-cooked egg?

The yolk may break if its membrane is damaged while cracking the egg or if the egg is less fresh. Crack it into a small bowl first, then slide it gently into the pan to help keep the yolk intact.

What goes well with a low-oil pan-cooked egg?

Serve it with toast, sautéed vegetables, avocado, or a simple salad for a filling meal. The yolk also pairs well with potatoes or grains, which can soak up its richness without needing extra oil in the pan.

Does eating a low-oil pan-cooked egg raise cholesterol?

Egg yolks contain cholesterol, but for most healthy people, eggs have a smaller effect on blood cholesterol than saturated fat does. If you have high cholesterol or a prescribed eating plan, ask your clinician or dietitian how often eggs fit.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026