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Egg (very lightly cooked) Calories
Very lightly cooked egg, rich in protein and B vitamins, contains biotin and choline.
CALORIES
GI
POTASSIUM
FIBER
Egg (very lightly cooked) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.6g
· 35%
Fat
9.9g
· 62%
Fiber
0g
Egg (very lightly cooked) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.5mg · 38% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Iodine
48µg · 32% DV
Phosphorus
198mg · 28% DV
Iron
2mg · 11% DV
Egg (very lightly cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (very lightly cooked) 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 (very lightly cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (very lightly cooked) Good For?
Vegan
— Not suitable
Vegetarian
✓ 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 (very lightly cooked) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Foods Similar to Egg (very lightly cooked)
Egg (very lightly cooked) — Frequently Asked Questions
Is a very lightly cooked egg safer than a raw egg?
Some heat lowers risk, but if the white and yolk are still undercooked, harmful bacteria may not be fully eliminated. Fully cooked eggs are the safer choice for pregnant people, young children, older adults, and anyone with a weakened immune system.
How long does a very lightly cooked egg keep in the fridge?
It is best eaten right after cooking. If left over, it should be chilled promptly and not kept as long as fully cooked eggs; this style is not ideal for storage.
Can you freeze a very lightly cooked egg?
Usually not recommended. The texture often turns watery or rubbery after thawing, and from a food-safety standpoint it is better made fresh.
Is a very lightly cooked egg better before or after a workout?
It can fit either time, depending on your tolerance. Before training, pairing it with an easy-to-digest carbohydrate may work better; after training, it fits well as part of a balanced meal.
What should you eat with a very lightly cooked egg to make it a more balanced meal?
Egg provides protein and fat, so adding vegetables, fruit, or a whole-grain side makes the meal more rounded. A fiber-rich pairing can also support fullness and digestion.
Does very light cooking reduce the protein in egg?
No. Heat changes the structure of the proteins, but it does not remove the egg’s protein content.
Does lightly cooking an egg improve nutrient absorption?
Cooking can make some nutrients easier to use, while very high heat may reduce some heat-sensitive vitamins. In practice, safe preparation matters more than chasing a small difference between lightly cooked and fully cooked.
Why do very lightly cooked eggs upset some people’s stomach?
The soft texture can be hard for some people to tolerate, especially with rich or greasy sides. In sensitive groups, undercooking also raises the chance of foodborne illness, which can cause digestive symptoms.
Are brown eggs more nutritious than white eggs?
Not inherently. Shell color mainly reflects the breed of the hen, while feed and farming conditions matter more for any small nutritional differences.
Who should be especially careful with very lightly cooked eggs?
Pregnant people, infants and young children, older adults, and people with weakened immune systems should be more cautious. For these groups, fully cooked eggs are generally the safer option.
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Nutrition data compiled from USDA FoodData Central and scientific sources.