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Pan-cooked eggs, low oil Calories
High-quality protein, choline, and B12
CALORIES
GI
POTASSIUM
FIBER
Pan-cooked eggs, low oil Nutrition Facts
Selected: 100 g
155
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 34%
Fat
10.8g
· 63%
Fiber
0g
Pan-cooked eggs, low oil 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
Pan-cooked eggs, low oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Pan-cooked eggs, low 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 Pan-cooked eggs, low oil Contain Allergens?
Contains these allergens:
Which Diets Is Pan-cooked eggs, low 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
Pan-cooked eggs, low oil Fat Profile
SATURATED
3.3g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 12.7:1
Above the ideal 4:1 (12.7:1).
Foods Similar to Pan-cooked eggs, low oil
Pan-cooked eggs, low oil — Frequently Asked Questions
Why do eggs stick to the pan when cooked with little or no oil?
Sticking usually happens when the pan is not properly preheated, the non-stick surface is worn, or the heat is too high. Use a sound non-stick pan and cook over medium-low heat for better release.
How can I keep pan-cooked eggs tender without adding much oil?
Cook them gently over medium-low heat and cover the pan briefly so steam sets the top. Taking eggs off the heat as soon as the whites are set helps prevent a rubbery texture.
Does pan-cooking eggs reduce their protein?
Ordinary cooking does not meaningfully reduce the amount of protein in eggs. Heat changes protein structure and makes egg protein easier to digest, though excessive heat can make the egg dry.
How do I cook a fried egg with a runny yolk using little oil?
Cook the egg over medium-low heat and remove it once the white is fully opaque. A lid can help the white set without needing to flip the egg or overcook the yolk.
What goes well with pan-cooked eggs for a balanced meal?
Eggs pair well with vegetables, a salad, yogurt, or whole-grain toast, depending on your meal preferences. Mushrooms, spinach, tomatoes, and peppers add flavor and volume without requiring much extra fat.
Is it a good idea to cook eggs with spinach?
Yes. Spinach and eggs work well together and make it easier to include vegetables in the meal. Cook the spinach first until excess moisture has evaporated so the eggs do not turn watery.
Are pan-cooked eggs better before or after a workout?
They can be useful after training as a protein-containing food, especially alongside a carbohydrate source if your workout was demanding. Immediately before exercise, eggs may feel too filling for some people, so timing depends on individual comfort.
Is eating pan-cooked eggs at night bad for you?
No, eggs are not inherently harmful to eat at night. If you are prone to reflux or indigestion, keep the meal light and avoid eating it very close to bedtime.
How should leftover pan-cooked eggs be stored?
Refrigerate cooked eggs within two hours in a covered container. They are best eaten soon after cooking, and they should not be left at room temperature for extended periods.
Can pan-cooked eggs be frozen?
Cooked eggs can be frozen, but the whites may become watery or rubbery after thawing. Refrigerating leftovers briefly and eating them fresh usually gives a better texture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.