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Egg (pan-fried in olive oil) Calories
Source of protein and healthy fats, cooked with olive oil
CALORIES
GI
POTASSIUM
FIBER
Egg (pan-fried in olive oil) Nutrition Facts
Selected: 100 g
175
KCAL / 100G
Carbs
1.1g
· 3%
Protein
11.5g
· 27%
Fat
13.6g
· 70%
Fiber
0g
Egg (pan-fried in olive oil) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.2µg · 50% DV
B2
0.33mg · 25% DV
B5
1.1mg · 22% DV
Minerals
Selenium
27µg · 49% DV
Phosphorus
180mg · 26% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Egg (pan-fried in olive oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (pan-fried in 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-fried in olive oil) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (pan-fried in 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-fried in olive oil) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
7.1g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Foods Similar to Egg (pan-fried in olive oil)
Egg (pan-fried in olive oil) — Frequently Asked Questions
Is pan-fried egg in olive oil harder to digest than boiled egg?
It can feel heavier for some people because added fat may slow stomach emptying. Those with reflux, gallbladder issues, or a sensitive stomach may tolerate boiled eggs better.
Why does a fried egg turn rubbery in the pan?
Usually because the heat is too high or it cooks for too long. Gentle to medium heat helps keep the white tender and the yolk from drying out.
Is frying an egg in olive oil unhealthy?
Not inherently; it depends on the amount of oil and how it is cooked. Letting the oil smoke is not ideal, as overheating can worsen flavor and increase oxidation.
Is a pan-fried egg better before or after a workout?
It can work at either time. Before training, many people do better if they pair it with an easy-to-digest carbohydrate; after training, it can contribute useful protein to a meal.
What foods pair well with a pan-fried egg for a more balanced meal?
Vegetables add volume and fiber, while foods like whole-grain bread or potatoes can make the meal more filling and practical. This often feels more balanced than eating the egg alone.
How long does a cooked fried egg keep in the fridge?
It should not sit at room temperature for long after cooking. Refrigerate it promptly in a covered container and, for best quality and safety, eat it sooner rather than later.
Can you reheat a pan-fried egg?
Yes, but reheat it gently. High heat can make it tough and bring out a stronger sulfur smell.
Is it safe to leave the yolk runny?
That depends on freshness and food safety handling. Fully cooked eggs are generally the safer choice for pregnant people, young children, older adults, and anyone with a weakened immune system.
Does the cholesterol in eggs mean everyone should limit them?
Not necessarily; overall diet matters more than one food in isolation for most people. Still, some people may need individualized advice from a clinician for cholesterol management.
Can a pan-fried egg be frozen?
It is usually not the best choice because the texture tends to suffer after thawing. Freshly cooked eggs generally taste and feel much better.
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Nutrition data compiled from USDA FoodData Central and scientific sources.