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Egg (lightly cooked) Calories
High-quality protein, source of vitamin B12 and choline
CALORIES
GI
POTASSIUM
FIBER
Egg (lightly cooked) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.9g
· 61%
Fiber
0g
Egg (lightly cooked) 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
48µg · 32% DV
Phosphorus
198mg · 28% DV
Iron
2mg · 11% DV
Egg (lightly cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (lightly cooked) 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 (lightly cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (lightly cooked) 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 (lightly cooked) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
Foods Similar to Egg (lightly cooked)
Egg (lightly cooked) — Frequently Asked Questions
How can lightly cooked eggs be prepared safely?
Keep eggs refrigerated and cook them until the white is fully opaque after cracking. Pregnant people, young children, older adults, and anyone with a weakened immune system should choose pasteurized eggs or fully cooked eggs.
Is there a salmonella risk with lightly cooked eggs?
Yes. If the white or yolk is not heated sufficiently, Salmonella bacteria that may be present in some eggs can survive; fresh eggs and correct storage lower the risk but do not eliminate it.
Does lightly cooking an egg reduce its protein quality?
No, the egg's protein is retained. Gentle cooking generally makes egg protein easier to digest than raw egg, while very high heat can reduce some heat-sensitive vitamins.
How long do lightly cooked eggs keep in the fridge?
They should be refrigerated within two hours of cooking. Eggs with soft yolks are best eaten straight away, as storage and reheating can compromise both safety and texture.
Can lightly cooked eggs be frozen?
Do not freeze eggs in their shells, as the shell can crack. Freezing lightly cooked eggs is also not recommended because they can become watery or rubbery after thawing.
What foods pair well with lightly cooked eggs?
Vegetables, whole-grain bread, or pulses can turn eggs into a balanced meal. Vitamin C-rich vegetables may also support absorption of plant-based iron eaten in the same meal.
Are lightly cooked eggs better before or after a workout?
They can be a convenient part of a balanced post-workout meal that includes protein. Right before exercise, people with sensitive digestion may prefer a lighter option because eggs contain fat.
Is it harmful to eat lightly cooked eggs at night?
Eating eggs at night is not inherently harmful; overall eating habits and personal comfort matter more. People with reflux may find fatty foods such as eggs less comfortable when eaten close to bedtime.
Are brown eggs more nutritious than white eggs?
No. Shell colour alone does not determine nutritional value; differences are more closely linked to the hen's feed and rearing conditions.
Can someone with an egg allergy eat lightly cooked eggs?
No. Cooking changes egg proteins but does not reliably remove the risk of an allergic reaction; people with an egg allergy should follow advice from their allergy clinician.
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Nutrition data compiled from USDA FoodData Central and scientific sources.