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Low-oil egg Calories
Protein source, low-oil cooking, rich in vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Low-oil egg Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 37%
Fat
9.5g
· 60%
Fiber
0g
Low-oil egg 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
Low-oil egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Low-oil egg 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 Low-oil egg Contain Allergens?
Contains these allergens:
Which Diets Is Low-oil egg Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Low-oil egg Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 14.6:1
Above the ideal 4:1 (14.6:1).
Foods Similar to Low-oil egg
Low-oil egg — Frequently Asked Questions
How can I cook a low-oil egg without it sticking to the pan?
Use a non-stick pan, preheat it over medium-low heat, and add only a small amount of oil. Once the egg is in the pan, avoid moving it too early so the white can set.
What happens if eggs are cooked over high heat?
High heat can make egg whites tough and rubbery and may leave the yolk chalky. Gentle medium-low heat helps preserve a softer texture and better flavor.
Do I need to eliminate oil completely when making low-oil eggs?
No. The goal is to control added cooking fat rather than remove it entirely; a non-stick pan, oil spray, or a light brush of olive oil can work well.
What goes well with low-oil eggs for breakfast?
They pair well with vegetables, whole-grain toast, yogurt, or avocado. Tomatoes, peppers, spinach, and mushrooms add volume, flavor, and a wider range of micronutrients.
Is it better to eat eggs before or after a workout?
After training, eggs can be part of a protein-containing meal that supports muscle recovery. Immediately before exercise, especially when cooked with more fat, they may feel heavy for some people, so eating them earlier may be more comfortable.
Will eating eggs at night affect sleep?
For most people, eating eggs in the evening does not directly disrupt sleep. A large, spicy, or fatty egg meal close to bedtime may worsen discomfort for people prone to reflux.
Do eggs raise cholesterol in everyone?
No. The effect of dietary cholesterol on blood cholesterol varies between individuals, and overall dietary pattern—especially saturated fat and ultra-processed food intake—often matters more than eggs alone. People with specific medical conditions should follow advice from their clinician.
What is the main difference between low-oil eggs and boiled eggs?
The main difference is the cooking method and added fat: boiling requires no added oil. Low-oil pan-cooked eggs offer a different texture and flavor while keeping added fat controlled.
How long can cooked eggs be stored in the refrigerator?
Refrigerate cooked eggs within two hours and keep them in a covered container. They are generally best eaten within three to four days; discard eggs left at room temperature for too long.
Who should be careful when eating eggs?
People with an egg allergy should avoid eggs and foods containing egg. Those with familial hypercholesterolemia, diabetes, or cardiovascular disease may need individualized guidance on how often to include eggs in their diet.
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Nutrition data compiled from USDA FoodData Central and scientific sources.