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Low-oil onion eggs Calories
Source of protein and choline; prepared with little oil
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Low-oil onion eggs (180 g) has 261 calories. That works out to 145 calories per 100 g. It contains 6.1 g of carbs, 19.1 g of protein, 17.6 g of fat and 1.3 g of fiber. Its 30.6 µg of Biotin covers 102% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Low-oil onion eggs Nutrition Facts
Selected: 1 serving (medium) · 180 g
261
KCAL / 180G
Carbs
6.1g
· 2% DV
Protein
19.1g
· 38% DV
Fat
17.6g
· 23% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 9% · Protein 29% · Fat 62%
Low-oil onion eggs nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 261 kcal | |
| Total fat | 17.6 g | 23% |
| Saturated fat | 4.59 g | 23% |
| Trans fat | 0.04 g | |
| Sodium | 225 mg | 10% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 1.3 g | 5% |
| Protein | 19.1 g | 38% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Low-oil onion eggs?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 261 kcal |
| 1 piece (small) | 55 g | 80 kcal |
| 1 piece (medium) | 75 g | 109 kcal |
| 100 g | 100 g | 145 kcal |
| 2 piece (double) | 145 g | 210 kcal |
| 1 cup (diced) | 170 g | 247 kcal |
| 1 cup (large) | 220 g | 319 kcal |
| 1 serving (large) | 250 g | 363 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Low-oil onion eggs
How do you make low-oil onion eggs?
Cook thinly sliced onion in a nonstick pan with a small amount of oil until soft, then add beaten eggs. Keep the heat low and cook until the eggs reach your preferred texture; season near the end so the onions do not draw out extra moisture.
Should you cook the onion before adding eggs to low-oil onion eggs?
Yes, cook the onion first because it takes longer to soften than the eggs. Once it is tender and lightly golden, add the eggs and cook gently. Adding them together can leave the onion undercooked by the time the eggs are done.
How do you stop low-oil onion eggs from turning watery?
To keep low-oil onion eggs from turning watery, cook off moisture from the onion before adding the eggs. Avoid overcrowding the pan, and do not cover it while cooking; trapped steam can make the eggs soft and wet.
Are low-oil onion eggs the same as menemen?
No. Low-oil onion eggs center on cooked onion and eggs, while menemen typically includes tomatoes and green peppers as well. Adding those vegetables to onion eggs is a variation, but it changes the dish’s texture and flavor.
Can you use red onions in low-oil onion eggs?
Yes, red onions work in low-oil onion eggs and give them a more pronounced, slightly sweet flavor. Yellow onions are a familiar choice for a milder result. Slice either type thinly so it softens evenly with little oil.
What goes well with low-oil onion eggs?
Low-oil onion eggs pair well with crusty bread, olives, fresh tomatoes, or a simple green salad. For a Turkish-style breakfast, serve them alongside cheese and tea; keep the accompaniments light if you want the onion-and-egg flavor to stand out.
Can you add cheese to low-oil onion eggs?
Yes, you can add crumbled feta or grated cheese to low-oil onion eggs. Stir it in near the end so it warms without making the eggs overly salty or masking the softened onion.
How long do leftover low-oil onion eggs keep?
Store leftover low-oil onion eggs in a covered container in the refrigerator and eat them promptly. Their texture becomes firmer as they sit, so they are best freshly cooked; do not leave cooked eggs sitting out for an extended time.
Can you meal-prep low-oil onion eggs ahead of time?
You can cook the onions ahead, but low-oil onion eggs taste and feel better when the eggs are cooked just before serving. Refrigerate the prepared onions in a covered container, then reheat them in a pan and add fresh eggs.
Are low-oil onion eggs filling enough for breakfast?
Yes, low-oil onion eggs can make a satisfying breakfast because the eggs provide substance and the cooked onion adds flavor. Pair them with vegetables or a slice of bread according to your appetite rather than relying on a large amount of added oil.
Low-oil onion eggs Vitamins & Minerals
Vitamins
Biotin
30.6µg · 102% DV
B12
1.89µg · 79% DV
B2
0.7mg · 54% DV
B5
2.61mg · 52% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
292mg · 42% DV
Iodine
50µg · 33% DV
Zinc
1.89mg · 17% DV
Sodium
225mg · 10% DV
Potassium ⭐
297mg · 9% DV
Low-oil onion eggs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil onion eggs
To burn the 261 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Low-oil onion eggs?
Low-oil onion eggs is a simple Turkish home-style dish made by softening chopped onions in a little oil, then cooking them with eggs. In Turkey it is often served for breakfast, though it also makes a quick, unfussy meal at other times. The onions turn sweet and tender as they cook, contrasting with the rich, savoury eggs; serve it warm with bread, sliced tomatoes or herbs.
It provides protein while keeping carbohydrates relatively low, with 10.6 g of protein per 100 g. For an easy, lighter preparation, use a non-stick pan and soften the onions over low heat, adding a splash of water if needed. Pair it with a fresh salad or vegetables for a more complete plate.
How Nutritious Is Low-oil onion eggs?
Nutrient density
High
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
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.
Is Low-oil onion eggs 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 onion eggs Contain Allergens?
Contains these allergens:
Which Diets Is Low-oil onion eggs 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
Low-oil onion eggs Fat Profile
SATURATED
4.59g
MONOUNSATURATED
7.65g
POLYUNSATURATED
2.43g
Omega 6:3 ratio 12.9:1
Above the ideal 4:1 (12.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.