Fried egg in olive oil is a simple, protein-rich dish made by cooking eggs with olive oil. Per 100 g, it provides 180 calories, 11.5 g of protein, 14.5 g of fat, and 1 g of carbohydrates, with no fiber.

With a glycemic index of 0, it can fit low-carbohydrate eating patterns. It is compatible with omnivore, keto, pescatarian, vegetarian, Mediterranean, flexitarian, and gluten-free diets. As it contains egg, it is not suitable for people with an egg allergy.

Fried egg (olive oil) Nutrition Facts

Selected: 100 g

180

KCAL / 100G

Carbs

· 2%

Protein

11.5g

· 25%

Fat

14.5g

· 73%

Fiber

Fried egg (olive oil) Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.1µg · 46% DV

0.38mg · 29% DV

1.1mg · 22% DV

Minerals

Selenium

22µg · 40% DV

Phosphorus

170mg · 24% DV

Iodine

25µg · 17% DV

Zinc

1mg · 9% DV

Fried egg (olive oil) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

Is Fried egg (olive 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 (olive 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 Fried egg (olive oil) Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Fried egg (olive oil) Fat Profile

SATURATED

3.2g

MONOUNSATURATED

8.6g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 6.3:1

Above the ideal 4:1 (6.3:1).

Foods Similar to Fried egg (olive oil)

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Egg

143 kcal

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45 kcal

🥤

Protein Powder

380 kcal

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Fried Eggs (Butter)

190 kcal

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95 kcal

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Green Beans with Meat

85 kcal

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Ali Nazik

145 kcal

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Collagen powder

370 kcal

Fried egg (olive oil) — Frequently Asked Questions

How can I keep the yolk intact when frying an egg in olive oil?

Crack the egg into a small bowl first, then slide it gently into the pan from close to the surface. Moderate heat and minimal handling help prevent the yolk from breaking.

Can olive oil be used over high heat for a fried egg?

Medium heat is a better choice for an olive-oil fried egg. Avoid letting the oil smoke, as this can create a bitter flavor and make the egg white tough.

Why does the white of a fried egg become rubbery?

High heat or overcooking is usually responsible. Cook over low to medium heat just until the white is set and opaque for a more tender texture.

Which seasonings go well with an olive-oil fried egg?

Black pepper, chili flakes, oregano, cumin, and sweet paprika all work well. Add delicate spices near the end of cooking so they do not scorch in the oil.

What happens when a fried egg is eaten with tomatoes?

Tomatoes add freshness and vitamin C, while the fat in the egg and olive oil may help the body absorb tomato lycopene. Cook very juicy tomatoes separately if you want to keep the egg white from becoming watery.

Is an olive-oil fried egg better before or after exercise?

After exercise, pairing it with a carbohydrate food such as potatoes, whole-grain toast, or fruit can make a practical recovery meal. Right before training, a richer meal may feel heavy for some people, so allow time for digestion.

Does eating a fried egg at night disrupt sleep?

There is no general rule that a fried egg itself disrupts sleep. However, a large, spicy, or oily late-night meal may worsen reflux or discomfort in people who are prone to it.

Does fried egg raise cholesterol in everyone?

No. The effect of eggs on blood cholesterol varies between individuals, and the overall dietary pattern matters more than one food alone. People with high LDL cholesterol, diabetes, or cardiovascular disease should discuss their usual egg intake with a healthcare professional.

Can cooked fried eggs be stored in the refrigerator?

Refrigerate cooked eggs promptly in a covered container rather than leaving them at room temperature. Eat them within a short time, reheat thoroughly, and discard eggs that have been left out for too long.

Can you freeze an olive-oil fried egg?

You can freeze it from a food-safety perspective, but the egg white often becomes watery or rubbery after thawing. Freshly cooked fried eggs have the best texture and flavor.

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Nutrition data compiled from USDA FoodData Central and scientific sources.