100 g of Eggs cooked without oil has 155 calories. It contains 1.1 g of carbs, 12.6 g of protein, 10.6 g of fat and 0 g of fiber. Its 20 µg of Biotin covers 67% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Eggs cooked without oil Nutrition Facts

Selected: 100 g

155

KCAL / 100G

Carbs

1.1g

· 0% DV

Protein

12.6g

· 25% DV

Fat

10.6g

· 14% 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 34% · Fat 63%

Eggs cooked without oil Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.1µg · 46% DV

0.5mg · 38% DV

1.4mg · 28% DV

Minerals

Selenium

30.7µg · 56% DV

Iodine

50µg · 33% DV

Phosphorus

172mg · 25% DV

Iron

2mg · 11% DV

How Nutritious Is Eggs cooked without oil?

Nutrient density

High

78/ 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

43/ 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.

Eggs cooked without 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 Eggs cooked without oil

To burn the 155 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Eggs cooked without 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 Eggs cooked without 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 Eggs cooked without oil 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

Eggs cooked without oil Fat Profile

SATURATED

3.3g

MONOUNSATURATED

4.1g

POLYUNSATURATED

1.9g

⚖️

Omega 6:3 ratio 12.7:1

Above the ideal 4:1 (12.7:1).

Compare Eggs cooked without oil

🥚vs🥚

Eggs cooked without oil vs Egg12 kcal more per 100 g

→🥚vs🍲

Eggs cooked without oil vs Chicken Soup110 kcal more per 100 g

→🥚vs🥤

Eggs cooked without oil vs Protein Powder225 kcal fewer per 100 g

→🥚vs🍳

Eggs cooked without oil vs Fried Eggs (Butter)35 kcal fewer per 100 g

→

Foods Similar to Eggs cooked without oil

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Fried Eggs (Butter)

190 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍳

Fried eggs

196 kcal

🍆🥩

Ali Nazik

145 kcal

Frequently Asked Questions About Eggs cooked without oil

How can I cook eggs without oil so they do not stick to the pan?

Preheat a good non-stick pan over low to medium heat before adding the eggs. A small splash of water and a lid can create steam that helps cook the eggs without added oil.

Is cooking eggs over high heat a bad idea?

High heat can make eggs tough, rubbery, and more likely to scorch. Gentle to medium heat produces a softer texture and is easier to control.

Are oil-free cooked eggs better before or after a workout?

Eggs can be part of a post-workout meal because they provide protein for muscle repair. Before training, their fat content may feel slow to digest for some people, so a large serving immediately before exercise may not be comfortable.

Can eating eggs at night interfere with sleep?

For most people, a moderate serving of eggs does not directly disrupt sleep. If late meals trigger reflux or indigestion, having eggs earlier in the evening may be more comfortable.

What foods pair well with oil-free cooked eggs for a balanced meal?

Vegetables add volume, fibre, and a wider range of micronutrients to an egg meal. Whole grains, potatoes, or legumes can add satisfying carbohydrate, depending on your meal pattern.

Does adding milk to eggs increase the protein in the eggs?

Milk can increase the total protein of the meal, depending on how much is used, but it does not change the protein naturally present in the eggs. A small amount may make scrambled eggs softer, while too much can make them watery.

How do oil-free pan-cooked eggs compare with boiled eggs?

When no fat is added, their nutrition is generally similar; the main differences are texture and preparation. Boiling is convenient for batch cooking, while pan cooking makes it easier to include herbs or vegetables.

How long do cooked eggs last in the refrigerator?

Refrigerate cooked eggs within two hours and keep them in a sealed container. They are generally best eaten within three to four days; discard them if they develop an off smell, colour, or texture.

Can cooked eggs be frozen?

Cooked eggs can be frozen, but plain cooked egg whites can become watery and rubbery after thawing. Scrambled eggs or vegetable omelettes usually freeze and reheat better.

Who should be careful when eating eggs?

Anyone with an egg allergy should avoid eggs and foods made with egg. Pregnant people, young children, older adults, and people with weakened immune systems should eat eggs that are thoroughly cooked, with both white and yolk set.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026