100 g of Eggs (pan-cooked) has 143 calories. It contains 1.1 g of carbs, 12.6 g of protein, 9.9 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.

What is Eggs (pan-cooked)?

Eggs (pan-cooked) are cooked directly on a hot surface; in the Turkish dish sacda pişmiş yumurta, that surface is a sac, a broad, often slightly domed metal griddle. The whites can be just set while the yolks remain soft, or cooked through to preference.

In Turkey, they’re commonly served hot at breakfast with bread and other breakfast staples, often alongside tea. They’re protein-rich and very low in carbohydrates; a 100 g serving provides 12.6 g of protein. For a lighter plate, use only a little cooking fat and serve the eggs with tomatoes, peppers or other fresh vegetables.

Eggs (pan-cooked) Nutrition Facts

Selected: 100 g

143

KCAL / 100G

Carbs

1.1g

· 0% DV

Protein

12.6g

· 25% DV

Fat

9.9g

· 13% 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 35% · Fat 62%

Eggs (pan-cooked) Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.1µg · 46% DV

0.5mg · 38% DV

1.4mg · 28% DV

Minerals

Selenium

30µg · 55% DV

Iodine

47µg · 31% DV

Phosphorus

170mg · 24% DV

Zinc

1mg · 9% DV

How Nutritious Is Eggs (pan-cooked)?

Nutrient density

Very high

80/ 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

45/ 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 (pan-cooked) 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 (pan-cooked)

To burn the 143 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

19min

Cycling

🏊

17min

Swimming

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

Is Eggs (pan-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 Eggs (pan-cooked) 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 (pan-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

Eggs (pan-cooked) Fat Profile

SATURATED

3.1g

MONOUNSATURATED

3.7g

POLYUNSATURATED

1.4g

⚖️

Omega 6:3 ratio 26:1

Above the ideal 4:1 (26:1).

Compare Eggs (pan-cooked)

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Eggs (pan-cooked) vs EggSame calories per 100 g

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Eggs (pan-cooked) vs Chicken Soup98 kcal more per 100 g

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Eggs (pan-cooked) vs Protein Powder237 kcal fewer per 100 g

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Eggs (pan-cooked) vs Menemen48 kcal more per 100 g

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Foods Similar to Eggs (pan-cooked)

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Eggs (pan-cooked)

How do you cook pan-cooked eggs without breaking the yolk?

For pan-cooked eggs with an intact yolk, crack each egg close to the pan and avoid moving it while the white sets. Use moderate heat and a lightly greased surface. A very hot pan can make the edges overcook before the center is ready.

Do you flip pan-cooked eggs?

No, pan-cooked eggs do not have to be flipped; cooking them yolk-side up keeps the yolk runnier. If you want the top of the white to set, briefly cover the pan with a lid. Flipping cooks the yolk more and can break it.

How do you make the edges of pan-cooked eggs crispy?

To get crisp edges on pan-cooked eggs, use a well-heated pan and a little fat, then let the white cook undisturbed. Keep the heat controlled: excessive heat can burn the edges before the white is cooked through.

Do pan-cooked eggs need oil or butter?

A little oil or butter helps pan-cooked eggs release from the pan and adds flavor. Butter gives a richer taste, while a neutral oil works well at higher cooking heat. Spread only a thin layer across the cooking surface to avoid greasy eggs.

How do you keep the yolk runny in pan-cooked eggs?

Cook pan-cooked eggs over moderate heat and remove them as soon as the white is set to your liking. Avoid covering the pan for long, since trapped heat also cooks the yolk. For a firmer yolk, simply leave the eggs on the heat longer.

What is the difference between pan-cooked eggs and scrambled eggs?

Pan-cooked eggs are cooked whole, so the white and yolk keep their distinct shapes; scrambled eggs are beaten before cooking and stirred into soft curds. Choose pan-cooked eggs when you want a whole yolk for dipping toast or adding to a plate.

Can you cook pan-cooked eggs in a cast-iron skillet?

Yes, pan-cooked eggs work in a cast-iron skillet, provided the pan is well seasoned and heated gradually. Add a little fat before cracking in the eggs, and wait for the whites to set before loosening them with a thin spatula.

What goes well with pan-cooked eggs?

Pan-cooked eggs pair well with toast, roasted vegetables, potatoes, or a simple salad. Runny yolks make a natural sauce for bread or vegetables. Add fresh herbs or pepper at the end for flavor without covering up the egg.

How long do leftover pan-cooked eggs keep in the fridge?

Refrigerate leftover pan-cooked eggs in a covered container within two hours of cooking and eat them within three to four days. They are safe to store that way, but reheating usually firms the yolk and can make the white rubbery.

Are runny-yolk pan-cooked eggs safe during pregnancy?

Runny-yolk pan-cooked eggs may carry a foodborne infection risk during pregnancy. Cook both the white and yolk until firm for a safer choice, following food-safety guidance for undercooked eggs.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026