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Fried egg (no oil) Calories
High protein, cooked without oil, source of vitamin B12
CALORIES
GI
POTASSIUM
FIBER
Fried egg (no oil) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 37%
Fat
9.5g
· 60%
Fiber
0g
Fried egg (no oil) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.5mg · 38% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Iodine
48µg · 32% DV
Phosphorus
198mg · 28% DV
Iron
2mg · 11% DV
Fried egg (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Fried egg (no 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 Fried egg (no oil) Contain Allergens?
Contains these allergens:
Which Diets Is Fried egg (no 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
Fried egg (no oil) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
Foods Similar to Fried egg (no oil)
Fried egg (no oil) — Frequently Asked Questions
Why does an oil-free fried egg stick to the pan, and how can I prevent it?
Eggs stick more easily if the pan is not properly preheated or the nonstick surface is worn. Use medium heat, a good-quality pan, and if needed add a splash of water and cover briefly to help it release.
How do I keep the yolk runny when frying an egg without oil?
Cook it over medium-low heat and cover the pan for a short time so the top sets gently. High heat tends to overcook the bottom before the yolk reaches the texture you want.
Is an oil-free fried egg healthier than a boiled egg?
Both provide similar core nutrients, and the main difference is the cooking method and preference. Frying without oil gives a different texture and flavor, while boiling is usually more hands-off.
Is an oil-free fried egg a good choice after a workout?
Yes, it can work well as a convenient protein source after training. For a more balanced recovery meal, pair it with a carbohydrate source such as toast, oats, potatoes, or fruit.
Is it okay to eat an oil-free fried egg at night?
For most people, yes, especially in a moderate portion. If you are sensitive to rich meals before bed, what you eat with it and the portion size may matter more than the egg itself.
What foods pair well with an oil-free fried egg for a more balanced meal?
Vegetables add volume and help make the meal more filling, while whole grains or potatoes can make it more complete. You can also pair it with yogurt, cheese, or avocado depending on your overall meal goal.
Why can the egg white turn foamy or rubbery in the pan?
This usually happens when the heat is too high or the egg cooks too long. Gentler heat gives a more tender texture and a more even finish.
How long does a cooked oil-free fried egg keep in the fridge?
It should be cooled promptly, stored covered, and not left at room temperature for long. For best quality, eat it soon; if reheating, make sure it is heated through.
Can I freeze a cooked oil-free fried egg?
You can, but the texture often worsens after thawing and may become rubbery. It is usually better fresh if texture matters.
Who should be careful with oil-free fried eggs?
Anyone with an egg allergy should avoid them. People at higher food-safety risk, such as pregnant people, older adults, young children, and those with weakened immunity, should choose thoroughly cooked eggs.
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Nutrition data compiled from USDA FoodData Central and scientific sources.