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Egg (no oil) Calories
High protein, low fat, essential vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Egg (no oil) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 37%
Fat
9.5g
· 60%
Fiber
0g
Egg (no oil) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.5mg · 38% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Iodine
47µg · 31% DV
Phosphorus
198mg · 28% DV
Iron
2mg · 11% DV
Egg (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (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 (no oil) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (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 (no oil) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
Foods Similar to Egg (no oil)
Egg (no oil) — Frequently Asked Questions
How can I cook eggs without oil so they do not stick?
Use a good non-stick pan, preheat it over medium-low heat, and avoid moving the egg too soon. A small splash of water and a lid can gently cook the egg white without added oil.
Does boiling an egg reduce its protein?
Boiling does not meaningfully reduce the egg's protein content. Heat changes the protein structure, but properly cooked egg protein is generally easier to digest.
Can I make menemen without oil?
Yes. Cook tomatoes and peppers slowly in their own juices in a non-stick pan, then add the eggs near the end. Keeping the heat moderate helps prevent a watery result.
Are eggs better at breakfast or after a workout?
They can work well at either time. At breakfast, eggs can support fullness; after training, pairing them with a carbohydrate food such as potatoes, bread, or fruit can help support recovery.
Is eating eggs at night bad for you?
For most people, eating eggs at night is not inherently harmful. If you experience reflux, indigestion, or discomfort after heavier meals, have them earlier rather than immediately before bed.
What is the best way to store eggs in the refrigerator?
Keep eggs refrigerated, ideally in their original carton to limit odor absorption and moisture loss. Do not wash them until you are ready to use them, as washing can damage the natural protective coating on the shell.
Can cooked eggs be frozen?
Whole hard-boiled eggs do not freeze well because the whites can become rubbery and watery. Scrambled eggs and egg-based dishes can be frozen in a suitable container, but should not be refrozen after thawing.
Is raw egg healthier than cooked egg?
No. Raw eggs may carry a risk of foodborne illness, and their protein is less efficiently digested than protein from cooked eggs. Cook the white and yolk thoroughly, or use pasteurized eggs for recipes that remain uncooked.
Do eggs raise cholesterol in everyone?
The effect of eggs on blood cholesterol varies between individuals, and overall dietary pattern, genetics, and saturated fat intake also matter. People with high cholesterol, diabetes, or cardiovascular disease should discuss their usual intake with a qualified health professional.
What should I eat with eggs for a more balanced meal?
Because eggs contain no fibre, pair them with vegetables, salad, whole grains, or legumes for a more balanced plate. Peppers, tomatoes, and leafy greens also add flavor and variety.
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Nutrition data compiled from USDA FoodData Central and scientific sources.