1 piece (medium) of Egg (lightly fried) (55 g) has 85 calories. That works out to 154 calories per 100 g. It contains 0.6 g of carbs, 6.9 g of protein, 6.2 g of fat and 0 g of fiber. Its 11 µg of Biotin covers 37% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Egg (lightly fried)?

A lightly fried egg is cooked in a small amount of oil in a pan, until the white is set and the yolk is left soft or cooked through to taste. The edges may turn lightly golden and crisp. It is a quick breakfast in many places, often served with toast; it also works alongside vegetables, beans or a simple salad for lunch. Eggs provide protein and vitamin B12, with very little carbohydrate, so this can be a filling choice for a low-carb meal. Use just enough oil to coat the pan, and add vegetables or whole-grain toast for a more balanced plate.

Egg (lightly fried) Nutrition Facts

Selected: 100 g

154

KCAL / 100G

Carbs

1.1g

· 0% DV

Protein

12.5g

· 25% DV

Fat

11.2g

· 14% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 3% · Protein 32% · Fat 65%

Egg (lightly fried) Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.1µg · 46% DV

0.45mg · 35% DV

1.4mg · 28% DV

Minerals

Selenium

30µg · 55% DV

Phosphorus

170mg · 24% DV

Iodine

24µg · 16% DV

Zinc

1mg · 9% DV

How Nutritious Is Egg (lightly fried)?

Nutrient density

High

75/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

43/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Egg (lightly fried) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Egg (lightly fried)

To burn the 154 calories in 100 g:

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Egg (lightly 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 Egg (lightly fried) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Egg (lightly fried) Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Egg (lightly fried) Fat Profile

SATURATED

3.3g

MONOUNSATURATED

4.2g

POLYUNSATURATED

1.6g

⚖️

Omega 6:3 ratio 20:1

Above the ideal 4:1 (20:1).

Compare Egg (lightly fried)

🍳vs🥚

Egg (lightly fried) vs Egg11 kcal more per 100 g

→🍳vs🍲

Egg (lightly fried) vs Chicken Soup109 kcal more per 100 g

→🍳vs🥤

Egg (lightly fried) vs Protein Powder226 kcal fewer per 100 g

→🍳vs🍳

Egg (lightly fried) vs Menemen59 kcal more per 100 g

→

Foods Similar to Egg (lightly fried)

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Egg (lightly fried)

How do you make a lightly fried egg with crispy edges and a runny yolk?

Use a lightly oiled pan over medium heat and let the white set without moving the egg. For crisp edges, allow the white to spread into the oil; cover the pan briefly if you want the top to cook without flipping.

Should you flip a lightly fried egg?

No, you do not have to flip a lightly fried egg. Leave it sunny-side up for a runny yolk, or turn it carefully if you prefer the yolk more cooked. A lid can set the top without breaking the yolk.

What oil is best for a lightly fried egg?

Olive oil, butter, or a neutral cooking oil all work for a lightly fried egg. Olive oil adds a grassy note, while butter gives it a richer flavor; keep the heat moderate so the fat does not smoke.

How do you stop a lightly fried egg from sticking to the pan?

Use a clean nonstick or well-seasoned pan, warm it before adding a little oil, and wait for the white to set before lifting the lightly fried egg. A thin, flexible spatula helps release the edges without tearing them.

Is it safe to eat a lightly fried egg with a runny yolk?

A runny-yolk lightly fried egg can carry a foodborne illness risk because the yolk is not fully cooked. People who are pregnant, very young, older, or immunocompromised should choose eggs cooked until both the white and yolk are firm.

Can you refrigerate leftover lightly fried eggs?

Yes, refrigerate leftover lightly fried eggs promptly in a covered container rather than leaving them at room temperature. Eat them soon, since the texture deteriorates and a runny yolk is less suitable for storing than a fully cooked one.

Can you reheat a lightly fried egg?

Yes, you can reheat a lightly fried egg, but reheating usually makes the white firmer and the yolk less runny. Warm it gently in a covered pan until hot throughout, and avoid reheating the same portion more than once.

Can you freeze a lightly fried egg?

Freezing a lightly fried egg is not recommended because the cooked white can turn rubbery and watery after thawing, while the yolk changes texture. It tastes much better freshly cooked, so freeze raw eggs only after removing them from their shells.

What should you serve with a lightly fried egg?

A lightly fried egg pairs well with toast, sautéed greens, roasted vegetables, or breakfast potatoes. The runny yolk can act as a simple sauce for bread or vegetables, making the dish easy to serve as breakfast or a light meal.

Is a lightly fried egg the same as a sunny-side-up egg?

Not necessarily. A sunny-side-up egg is cooked without turning, so the yolk stays visible; lightly fried describes the cooking method and amount of fat. A lightly fried egg can be sunny-side up or flipped, depending on how it is prepared.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026