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Small egg (pan-fried) Calories
Small pan-fried egg, source of high-quality protein and B vitamins.
CALORIES
GI
POTASSIUM
FIBER
Small egg (pan-fried) Nutrition Facts
Selected: 100 g
170
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13.5g
· 31%
Fat
12.7g
· 66%
Fiber
0g
Small egg (pan-fried) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.2µg · 50% DV
B2
0.45mg · 35% DV
B5
1.3mg · 26% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
210mg · 30% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Small egg (pan-fried) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Small egg (pan-fried) 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 Small egg (pan-fried) Contain Allergens?
Contains these allergens:
Which Diets Is Small egg (pan-fried) 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
Small egg (pan-fried) Fat Profile
SATURATED
3.3g
MONOUNSATURATED
5.1g
POLYUNSATURATED
2g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
Foods Similar to Small egg (pan-fried)
Small egg (pan-fried) — Frequently Asked Questions
Why does a pan-fried small egg sometimes turn rubbery?
Usually because of heat that is too high or cooking for too long. Cooking on medium-low heat and removing it once the white is just set keeps the texture softer.
Do you need oil to pan-fry an egg?
Not always; a good nonstick pan can work with very little or no oil. A small amount of oil or butter helps prevent sticking and can improve browning and flavor.
Does pan-frying reduce the protein in an egg?
Cooking does not remove the protein; it changes its structure and often makes it easier to digest. Excessive heat can make the texture tougher, but it does not meaningfully erase the protein.
What pairs well with a pan-fried small egg?
It goes well with whole-grain toast, sautéed vegetables, avocado, or a yogurt-based side. Adding vegetables can make the meal more filling and balanced.
Is a pan-fried egg better before or after a workout?
It is often more useful after training when paired with a carbohydrate source for a more complete recovery meal. Before exercise, the fat content may feel heavy for some people.
Is it bad to eat a pan-fried egg at night?
No, eating it at night is not inherently harmful. However, a large or greasy meal may be uncomfortable for people prone to reflux or indigestion.
Should everyone avoid pan-fried eggs because of cholesterol?
No, eggs are not automatically off-limits for most healthy people. Those with lipid disorders, diabetes, or cardiovascular disease should consider them in the context of their overall diet and medical advice.
Which is the better choice: a pan-fried egg or a boiled egg?
It depends on your goal. A pan-fried egg may be more satisfying in taste, while a boiled egg is usually easier to prepare without added fat and is more portable.
How long does a cooked pan-fried egg keep in the fridge?
It should not sit at room temperature for long after cooking. Refrigerate it promptly in a covered container and eat it soon for best quality and food safety.
Who should be careful with pan-fried eggs?
Anyone with an egg allergy should avoid them. People who are pregnant, older, or immunocompromised should also choose fully cooked eggs rather than runny ones for better safety.
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Nutrition data compiled from USDA FoodData Central and scientific sources.