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Egg, pan-cooked, no oil Calories
High protein, cooked without oil, source of vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Egg, pan-cooked, no oil Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 37%
Fat
9.5g
· 60%
Fiber
0g
Egg, pan-cooked, no 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
Iodine
48µg · 32% DV
Phosphorus
198mg · 28% DV
Iron
2mg · 11% DV
Egg, pan-cooked, no oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg, pan-cooked, no 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 Egg, pan-cooked, no oil Contain Allergens?
Contains these allergens:
Which Diets Is Egg, pan-cooked, no 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
Egg, pan-cooked, no oil Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Foods Similar to Egg, pan-cooked, no oil
Egg, pan-cooked, no oil — Frequently Asked Questions
Is pan-cooked egg without oil nutritionally very different from a boiled egg?
If no fat is added, the difference is usually more about texture and satiety than a major nutrition change. Pan-cooking may alter water loss slightly, but the egg’s core protein and fat profile stays broadly similar.
Why does an oil-free pan-cooked egg turn rubbery?
Usually because the heat is too high or the egg is cooked too long. Medium-low heat and stopping as soon as the whites and yolk reach your preferred doneness helps keep it tender.
Is a pan-cooked egg without oil better before or after a workout?
On its own, it gives mostly protein and fat, so many people find it more useful after training. Before exercise, pairing it with a carbohydrate source like toast, fruit, or oats may work better for quick energy.
Does pan-cooking an egg without oil reduce its protein?
Normal cooking does not meaningfully reduce the amount of protein. Very high heat can change texture, but not in a way that makes the egg stop being a protein-rich food.
Does a pan-cooked egg without oil keep you full?
Often yes, because its protein and fat can support satiety. If it does not feel like enough on its own, add vegetables or a whole-grain side to make the meal more filling.
How long does a cooked egg keep in the fridge?
It should not sit at room temperature for long after cooking and should be refrigerated once cooled. For best quality, eat it fairly soon and reheat gently to avoid overcooking.
Can cooked eggs be frozen?
They can be, but the texture often becomes watery or tough after thawing. They are usually better eaten fresh, while cooked egg mixtures tend to freeze better than whole fried-style eggs.
What foods pair well with a pan-cooked egg without oil?
Vegetables add volume and more micronutrient variety, making the meal feel more balanced. Adding whole grains, legumes, or fruit can also round it out with carbohydrates.
Is it okay to eat an oil-free pan-cooked egg every day?
For many people, yes, as part of an overall balanced diet. People with egg allergy should avoid it, and anyone with specific cholesterol or medical concerns should consider their full diet and personal advice from a clinician.
Is it safe to eat the yolk slightly runny?
A fully cooked white and yolk lowers food safety risk. Young children, older adults, pregnant people, and anyone with a weakened immune system are generally better off choosing fully cooked eggs.
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Nutrition data compiled from USDA FoodData Central and scientific sources.