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Eggs (low oil) Calories
Protein source, cooked with low oil, lower calorie
CALORIES
GI
POTASSIUM
FIBER
Eggs (low oil) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.6g
· 35%
Fat
9.7g
· 62%
Fiber
0g
Eggs (low oil) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.45mg · 35% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
198mg · 28% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Eggs (low oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Eggs (low 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 (low oil) Contain Allergens?
Contains these allergens:
Which Diets Is Eggs (low 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 (low oil) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
2g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
Foods Similar to Eggs (low oil)
Eggs (low oil) — Frequently Asked Questions
How can I stop low-oil eggs from sticking to the pan?
Preheat a non-stick pan over medium-low heat and spread the small amount of oil evenly. Once the egg is in the pan, avoid moving it until the white has begun to set.
Does cooking eggs over high heat ruin their protein?
Cooking does not destroy egg protein and generally makes it easier to digest. Very high heat can make eggs tough and cause the oil to smoke, so medium-low heat is usually better.
Is it safe to leave the yolk runny in low-oil fried eggs?
Using pasteurized eggs or cooking until the whites are fully set lowers food-safety risk. Pregnant people, young children, older adults, and people with weakened immune systems should choose eggs with both yolk and white fully cooked.
What foods pair well with low-oil eggs?
Tomatoes, peppers, spinach, mushrooms, and leafy greens add volume and a wider range of micronutrients. Pairing eggs with whole-grain bread or legumes can make the meal more filling and balanced.
Can I eat low-oil eggs for dinner rather than breakfast?
Yes, eggs can fit into any meal of the day. For a lighter evening meal, cook them with vegetables and keep rich sauces and extra fats modest.
Are low-oil eggs a good choice after a workout?
Eggs can provide protein in a post-workout meal. After longer or more demanding training, add a carbohydrate food such as potatoes, rice, bread, or fruit to support energy recovery.
Do low-oil eggs automatically raise cholesterol?
Eggs do not affect everyone’s blood cholesterol in the same way; overall diet, genetics, and saturated-fat intake also matter. People with high LDL cholesterol, diabetes, or cardiovascular disease should discuss their usual intake with a healthcare professional.
Is olive oil or butter better for cooking eggs?
Either can be used, but olive oil generally provides more monounsaturated fat. When making low-oil eggs, the amount used and avoiding burnt oil matter more than the specific choice.
How long do cooked low-oil eggs keep in the fridge?
Do not leave cooked eggs at room temperature for more than two hours. Cool them promptly, refrigerate in a covered container, and use them within three to four days.
Can low-oil fried eggs be frozen?
Cooked eggs can be frozen, but the whites may become rubbery or watery after thawing. They are best eaten fresh; egg-and-vegetable mixtures generally freeze better than plain fried eggs.
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Nutrition data compiled from USDA FoodData Central and scientific sources.