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Spiced egg (low oil) Calories
High-protein egg cooked with little oil and spices
CALORIES
GI
POTASSIUM
FIBER
Spiced egg (low oil) Nutrition Facts
Selected: 100 g
155
KCAL / 100G
Carbs
1.5g
· 4%
Protein
13g
· 34%
Fat
10.8g
· 62%
Fiber
0.2g
Spiced egg (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
190mg · 27% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Spiced egg (low oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Spiced egg (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 Spiced egg (low oil) Contain Allergens?
Contains these allergens:
Which Diets Is Spiced egg (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
Spiced egg (low oil) Fat Profile
SATURATED
3.2g
MONOUNSATURATED
4.2g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
Foods Similar to Spiced egg (low oil)
Spiced egg (low oil) — Frequently Asked Questions
Does cooking spiced egg with little oil reduce its nutrition a lot?
Using less oil does not meaningfully reduce the egg’s core protein content. The main change is usually the total energy and fat added from the cooking oil.
Which spices work best with a low-oil egg dish?
Black pepper, chili flakes, cumin, paprika, and oregano pair especially well with eggs. Adding delicate spices near the end helps keep their aroma brighter.
Is spiced egg only for breakfast?
No, it also works well as a quick lunch, a light dinner, or a simple post-workout meal. Pairing it with vegetables and a whole-grain side can make it more balanced.
Is it better before or after a workout?
After training, it can be a practical protein-rich option. Before training, portion size and the rest of the meal matter more, since too much fat or a heavy serving may feel uncomfortable for some people.
How long does cooked spiced egg keep in the fridge?
Cooked egg should generally be stored in a sealed container in the refrigerator and eaten within a short time for best quality. It should not be left at room temperature for long.
Can low-oil spiced egg be frozen?
It can be frozen, but the texture often becomes rubbery or watery after thawing. Freshly made egg dishes usually taste better than frozen ones.
What should I eat with spiced egg to make it a fuller meal?
Vegetables such as tomatoes, cucumbers, greens, and peppers add volume and freshness. If you want a more substantial meal, add a whole-grain side or another suitable carbohydrate source.
Is spiced egg automatically bad for cholesterol?
Not for everyone, and the effect of eggs can vary between individuals. People with high cholesterol, cardiovascular disease, or specific medical advice should follow their clinician’s guidance.
Why does spiced egg sometimes turn dry or stick to the pan?
High heat and overcooking are the most common reasons. A preheated nonstick pan, moderate heat, and shorter cooking time usually give a softer result.
Can spicy seasonings in egg upset the stomach?
Yes, in some people hot or strong spices can trigger discomfort, especially with reflux or a sensitive stomach. Milder seasoning is often better tolerated.
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Nutrition data compiled from USDA FoodData Central and scientific sources.