1 piece (medium) of Egg (pan-cooked, low oil) (55 g) has 80 calories. That works out to 145 calories per 100 g. It contains 0.6 g of carbs, 6.9 g of protein, 5.3 g of fat and 0 g of fiber. Its 11 µg of Biotin covers 37% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

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

Egg (pan-cooked, low oil) is prepared by cracking an egg into a lightly oiled pan and cooking it until the white is set. The yolk may be left soft and glossy, or cooked through to suit your preference. It is a simple home-cooked dish found in many food traditions rather than one tied to a single place.

Serve it on toast or alongside vegetables for breakfast, brunch, or a quick meal; a runny yolk is especially good for dipping bread. It provides high-quality protein, with about 12.5 g per 100 g, and very little carbohydrate. A non-stick pan helps keep the added oil modest, while greens, tomatoes, or wholegrain toast make an easy pairing.

Egg (pan-cooked, low oil) Nutrition Facts

Selected: 100 g

145

KCAL / 100G

Carbs

1.1g

· 0% DV

Protein

12.5g

· 25% DV

Fat

9.7g

· 12% 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 35% · Fat 62%

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

Vitamins

Biotin

20µg · 67% DV

B12

1.2µg · 50% DV

0.45mg · 35% DV

1.3mg · 26% DV

Minerals

Selenium

30µg · 55% DV

Phosphorus

170mg · 24% DV

Iodine

35µg · 23% DV

Zinc

1mg · 9% DV

How Nutritious Is Egg (pan-cooked, 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

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 145 calories in 100 g:

🚶

36min

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

2.7g

MONOUNSATURATED

3.7g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Egg (pan-cooked, low oil)

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Egg (pan-cooked, low oil) vs Egg2 kcal more per 100 g

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Egg (pan-cooked, low oil) vs Chicken Soup100 kcal more per 100 g

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Egg (pan-cooked, low oil) vs Protein Powder235 kcal fewer per 100 g

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Egg (pan-cooked, low oil) vs Menemen50 kcal more per 100 g

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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

🥤

Vegan Protein Powder

370 kcal

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

How do you cook a pan-cooked low-oil egg?

Heat a nonstick pan over medium-low heat, add a thin film of oil, and crack in the egg. Cook until the white is opaque and set; leave it uncovered if you want the yolk to stay runny.

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

Warm the pan before adding a thin coating of oil, and use a well-seasoned or nonstick pan. Keep the heat moderate and avoid moving the egg until the white has begun to set.

Do you flip a pan-cooked low-oil egg?

No, you do not have to flip a pan-cooked low-oil egg. Cook it sunny-side up until the white sets, or turn it carefully with a spatula if you want the yolk more thoroughly cooked.

How can you keep the yolk runny in a pan-cooked low-oil egg?

Cook the egg over medium-low heat and stop when the white is opaque and set but the yolk still looks glossy. A lid can cook the top of the white faster, but leaving it off helps preserve a runny yolk.

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

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

How long does a pan-cooked low-oil egg take to cook?

A pan-cooked low-oil egg usually cooks within a few minutes, depending on the heat and how firm you like the yolk. Look for an opaque, set white; cook longer if you want a firm yolk.

Can you store a pan-cooked low-oil egg in the fridge?

Yes, refrigerate a pan-cooked low-oil egg promptly in a covered container and eat it soon. Do not leave it sitting at room temperature for an extended period, and discard it if its smell or appearance changes.

Can you reheat a pan-cooked low-oil egg?

Yes, you can reheat a pan-cooked low-oil egg, though the white may turn rubbery and the yolk may dry out. Reheat a properly refrigerated egg gently in a pan until it is hot throughout.

Is a runny-yolk pan-cooked low-oil egg safe during pregnancy?

During pregnancy, choose a pan-cooked low-oil egg with both the white and yolk fully cooked; runny eggs can carry a foodborne infection risk. Ask your healthcare professional for advice specific to your circumstances.

Can you make a pan-cooked low-oil egg without butter?

Yes, use a small amount of a neutral cooking oil instead of butter, or use a reliable nonstick pan to minimize the oil. The pan still needs enough lubrication to release the egg cleanly.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026