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Egg (with spray oil) Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES
GI
POTASSIUM
FIBER
Egg (with spray oil) Nutrition Facts
Selected: 100 g
150
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.5g
· 33%
Fat
10.8g
· 64%
Fiber
0g
Egg (with spray oil) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.3µg · 54% DV
B5
1.4mg · 28% DV
B2
0.35mg · 27% DV
Minerals
Selenium
27µg · 49% DV
Phosphorus
170mg · 24% DV
Iodine
23µg · 15% DV
Iron
2mg · 11% DV
Egg (with spray oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (with spray 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 (with spray oil) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (with spray oil) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Egg (with spray oil) Fat Profile
SATURATED
3.2g
MONOUNSATURATED
4.2g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 9.4:1
Above the ideal 4:1 (9.4:1).
Foods Similar to Egg (with spray oil)
Egg (with spray oil) — Frequently Asked Questions
Is an egg cooked with spray oil different from one cooked in a lot of oil or butter?
Yes. Spray oil usually leaves only a thin coating on the pan, so the egg itself stays similar but the finished dish tends to feel lighter and less greasy.
Is egg better at breakfast or after a workout?
It can work well in both situations. Its protein makes it useful in a filling breakfast, and it can also fit into a post-workout meal that includes protein and carbohydrates.
How do I keep an egg from sticking when using spray oil?
Use a good nonstick pan, preheat it gently, and coat the surface evenly. Heat that is too high can make eggs stick more easily, especially with very little added fat.
Does cooking reduce the protein in egg?
Cooking does not meaningfully remove the protein. It mainly changes texture and structure, and overcooking can make the egg rubbery.
Can I eat eggs every day?
For many people, eggs can be part of a daily diet. The bigger picture is your overall eating pattern and any medical advice you have been given about cholesterol or other health concerns.
Is it a good idea to eat egg with vegetables?
Yes. Vegetables add volume and fibre to the meal, while egg contributes protein, making the combination more balanced and often more satisfying.
Which is more filling: egg or yogurt?
That depends on portion size and what else you eat with it. Eggs often feel more filling in a cooked meal, while yogurt may be lighter unless paired with other foods.
How long does cooked egg keep in the fridge?
Cooked egg should be refrigerated promptly and eaten within a short time. Leaving it out at room temperature for too long increases food safety risk.
Can eggs be frozen?
Raw eggs in the shell should not be frozen because the shell can crack. Beaten raw egg can be frozen in a suitable container, but cooked egg may become watery or rubbery after thawing.
Who should be careful with egg?
Anyone with an egg allergy should avoid it. People who have been advised by a clinician to monitor cholesterol, gallbladder symptoms, or a specific therapeutic diet should follow that guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.