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Egg whites and eggs, no oil (2 whole eggs + 2 egg whites) Calories
High protein, low fat, cooked without oil
CALORIES
GI
POTASSIUM
FIBER
Egg whites and eggs, no oil (2 whole eggs + 2 egg whites) Nutrition Facts
Selected: 100 g
72
KCAL / 100G
Carbs
0.7g
· 4%
Protein
12.5g
· 65%
Fat
2.7g
· 31%
Fiber
0g
Egg whites and eggs, no oil (2 whole eggs + 2 egg whites) Vitamins & Minerals
Vitamins
Biotin
13µg · 43% DV
B12
0.8µg · 33% DV
B2
0.36mg · 28% DV
B5
1.1mg · 22% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
175mg · 25% DV
Iodine
24µg · 16% DV
Zinc
1mg · 9% DV
Egg whites and eggs, no oil (2 whole eggs + 2 egg whites) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg whites and eggs, no oil (2 whole eggs + 2 egg whites) 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 whites and eggs, no oil (2 whole eggs + 2 egg whites) Contain Allergens?
Contains these allergens:
Which Diets Is Egg whites and eggs, no oil (2 whole eggs + 2 egg whites) 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 whites and eggs, no oil (2 whole eggs + 2 egg whites) Fat Profile
SATURATED
0.8g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Foods Similar to Egg whites and eggs, no oil (2 whole eggs + 2 egg whites)
Egg whites and eggs, no oil (2 whole eggs + 2 egg whites) — Frequently Asked Questions
How can I keep oil-free scrambled eggs from sticking to the pan?
Use a good non-stick pan that is preheated, then cook over low to medium heat while stirring gently. A small splash of water can create steam and help keep the eggs soft without adding oil.
Why do oil-free scrambled eggs turn dry or rubbery?
High heat and overcooking cause egg proteins to tighten too much. Remove the eggs from the heat while they still look slightly glossy, as they will continue cooking from residual heat.
Does adding milk make scrambled eggs fluffier?
A small amount of water can make eggs feel lighter because it turns to steam during cooking. Milk changes the flavor and texture, but too much can make the finished eggs watery.
What goes well with scrambled eggs made without oil?
Vegetables such as spinach, mushrooms, peppers, and tomatoes add volume and variety. Whole-grain toast or potatoes can make the meal more substantial, especially on active days.
Can scrambled eggs be eaten for lunch or dinner, not just breakfast?
Yes, they are a practical protein-based option at any meal. Pairing them with vegetables and a carbohydrate source that suits your needs can create a more balanced plate.
Are eggs better before or after a workout?
They work well as part of a post-workout meal containing protein. Immediately before exercise, eggs may feel heavy for some people, so allow enough time for comfortable digestion.
Is removing the egg yolk always healthier?
No. The yolk provides more than fat; it also contains useful nutrients such as choline and fat-soluble vitamins. Combining whole eggs with extra whites is one way to increase protein while retaining yolk nutrients.
How long do cooked scrambled eggs keep in the fridge?
Refrigerate them in a covered container within two hours of cooking. For best quality and food safety, eat them within 3 to 4 days and reheat until thoroughly hot.
Can cooked scrambled eggs be frozen?
They can be frozen, but the texture may become watery or rubbery after thawing. Freeze in airtight portions, thaw in the refrigerator, and do not refreeze thawed eggs.
Who should be careful with eggs?
Anyone with an egg allergy should avoid them, as reactions can range from mild to severe. Raw or undercooked eggs can carry a foodborne illness risk, especially for pregnant people, young children, older adults, and those with weakened immune systems.
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Nutrition data compiled from USDA FoodData Central and scientific sources.