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Egg, pan-fried, low oil Calories
Pan-fried egg with low oil, high in protein, source of B12 and vitamin D
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Egg, pan-fried, low oil (55 g) has 83 calories. That works out to 150 calories per 100 g. It contains 0.6 g of carbs, 6.9 g of protein, 5.8 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.
Egg, pan-fried, low oil Nutrition Facts
Selected: 100 g
150
KCAL / 100G
Carbs
1.1g
· 0% DV
Protein
12.5g
· 25% DV
Fat
10.5g
· 13% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 34% · Fat 63%
Egg, pan-fried, low oil Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.2µg · 50% DV
B2
0.45mg · 35% DV
B5
1.3mg · 26% DV
Minerals
Selenium
28µg · 51% DV
Phosphorus
175mg · 25% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
How Nutritious Is Egg, pan-fried, low oil?
Nutrient density
High
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
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, pan-fried, low oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg, pan-fried, low oil
To burn the 150 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Egg, pan-fried, 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 Egg, pan-fried, low oil Contain Allergens?
Contains these allergens:
Which Diets Is Egg, pan-fried, 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
Egg, pan-fried, low oil Fat Profile
SATURATED
3.1g
MONOUNSATURATED
4.1g
POLYUNSATURATED
2.1g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
Compare Egg, pan-fried, low oil
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Frequently Asked Questions About Egg, pan-fried, low oil
How can I pan-fry an egg with little oil without it sticking?
Preheat a non-stick pan over medium-low heat and spread the oil in a very thin layer. Covering the pan briefly helps the top of the white set without overcooking the bottom.
Why does a fried egg yolk sometimes develop a grey-green edge?
This usually happens when the egg is cooked for too long or over excessive heat. It is not generally a safety concern, but gentler heat and shorter cooking preserve a better texture.
Is a low-oil fried egg better than a boiled egg?
Both provide egg protein; the main difference is the cooking method and added fat. A low-oil fried egg offers a softer texture and richer flavour, while a boiled egg needs no cooking oil.
What can I add to a fried egg to make the meal higher in protein?
Cottage cheese, Greek yogurt served alongside, or lean turkey can raise the protein content of the meal. Vegetables add volume, flavour, and micronutrients, although they do not contribute much extra protein.
Can I eat a low-oil fried egg outside breakfast time?
Yes, it can work well for lunch or dinner when you need a quick, filling meal. After training, pair it with a carbohydrate food such as potatoes, bread, or grains and some vegetables for a more balanced plate.
Does eating a fried egg at night upset digestion?
For most people, eating eggs in the evening is not a problem by itself. If you have reflux or are sensitive to rich foods, keep the preparation light and avoid a large meal immediately before bed.
Which vegetables go well with a low-oil fried egg?
Spinach, mushrooms, tomatoes, peppers, courgettes, and fresh herbs pair particularly well with eggs. Cook watery vegetables first so they do not release excess moisture and make the egg white watery.
Why crack an egg into a bowl before adding it to the pan?
It makes it easier to remove shell fragments and check that the egg looks and smells fresh. It also prevents one spoiled egg from contaminating the pan or other ingredients.
Can cooked fried eggs be stored for later?
They are best eaten freshly cooked for both texture and food safety. If you need to save one, cool it promptly, refrigerate it in a covered container, and reheat it until hot throughout.
Do eggs raise cholesterol in everyone?
No. The effect of dietary cholesterol varies between individuals, and the overall eating pattern matters more. People with diabetes, elevated LDL cholesterol, or cardiovascular disease should discuss their usual egg intake with their clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.