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Egg (pan, with olive oil) Calories
High-quality protein, healthy fats, rich in B12 and vitamin D
CALORIES
GI
POTASSIUM
FIBER
Egg (pan, with olive oil) Nutrition Facts
Selected: 100 g
170
KCAL / 100G
Carbs
1.1g
· 3%
Protein
11.5g
· 27%
Fat
13.5g
· 70%
Fiber
0g
Egg (pan, with olive oil) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.2µg · 50% DV
B2
0.38mg · 29% DV
B5
1.1mg · 22% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
170mg · 24% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Egg (pan, with olive oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (pan, with 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, with olive oil) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (pan, with 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, with olive oil) Fat Profile
SATURATED
3.2g
MONOUNSATURATED
7.2g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 6.7:1
Above the ideal 4:1 (6.7:1).
Foods Similar to Egg (pan, with olive oil)
Egg (pan, with olive oil) — Frequently Asked Questions
Is egg cooked in a pan with olive oil a healthy choice?
Usually yes; eggs provide high-quality protein, and olive oil is a commonly preferred fat in balanced eating patterns. The overall result still depends on how much oil you use and whether you avoid overcooking it.
Does pan-frying an egg reduce its protein?
Cooking does not remove the protein, but it does change its structure and often makes it easier to digest. Very high heat for too long can hurt texture and overall eating quality.
When should olive oil be added to the pan for eggs?
It is usually best to add the oil after the pan has warmed slightly so cooking is easier to control. Avoid letting the oil smoke heavily, as that can affect both flavor and cooking quality.
Is it safe to leave the yolk runny?
The risk is lower with fresh eggs handled and stored properly, but it is not zero. Pregnant people, older adults, young children, and anyone with a weakened immune system are generally safer with fully cooked eggs.
How long does a pan-cooked egg keep in the fridge?
Cooked eggs are best eaten within a short time when refrigerated. Store them in a sealed container and use them as soon as practical for best quality and safety.
Can a fried egg be frozen?
Yes, but the texture often becomes rubbery or watery after thawing. It tends to work better in sandwiches, wraps, or mixed dishes than on its own.
Is a pan-fried egg better before or after a workout?
It can work at either time, depending on portion size and what you eat with it. Before training, a lighter meal may feel better, while after training a protein-containing meal can support recovery.
Can you eat pan-fried eggs at night?
Yes, you can. If you are sensitive to heavy meals late in the evening, keep the portion moderate and pair it with easy-to-digest sides.
Why does a pan-fried egg turn rubbery?
The most common reason is too much heat or too much time in the pan. Using low to medium heat and removing it promptly helps keep the texture tender.
What pairs well with pan-fried eggs for a more balanced meal?
Vegetables, whole-grain bread, or yogurt can make the meal more filling and balanced. That adds volume and a wider mix of nutrients beyond just protein and fat.
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Nutrition data compiled from USDA FoodData Central and scientific sources.