Eggcalories and nutrition per 100 g
100 g raw
143kcal
Protein, fat and carbs per 100 g
- Protein
- 12.6 g
- 36% of energy
- Fat
- 9.5 g
- 62% of energy
- Carbs
- 0.7 g
- 2% of energy
- Fiber
- 0 g
- Sugar
- 0.4 g
- Boiled, 100 g
- 143 kcal
- Fried, 100 g
- 151 kcal
- large egg (50 g)
- 72 kcal
On this page
Servings
| Serving | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| large egg · 50 g | 72 kcal | 6.3 g | 4.8 g | 0.4 g |
| medium egg · 44 g | 63 kcal | 5.5 g | 4.2 g | 0.3 g |
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 143 kcal | 12.6 g | 9.5 g | 0.7 g |
| Boiled | 100% | 143 kcal | 12.6 g | 9.5 g | 0.7 g |
| Fried | 95% | 151 kcal | 13.3 g | 10 g | 0.8 g |
What to pair it with
Better cooked
Protein from cooked eggs is about 90% absorbed, from raw ones only about 50%; raw eggs also carry a salmonella risk.
Source: PMID 9772141
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 160 mcg | 23% |
| Vitamin D | 2 mcg | 13% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 0.3 mcg | 0% |
| Vitamin B1 (thiamine) | 0.04 mg | 4% |
| Vitamin B2 (riboflavin) | 0.46 mg | 42% |
| Vitamin B3 (niacin) | 0.08 mg | 1% |
| Vitamin B6 (pyridoxine) | 0.17 mg | 13% |
| Vitamin B9 (folate) | 47 mcg | 12% |
| Vitamin B12 (cobalamin) | 0.89 mcg | 37% |
| Choline | 294 mg | 69% |
| Calcium | 56 mg | 6% |
| Iron | 1.8 mg | 10% |
| Magnesium | 12 mg | 4% |
| Phosphorus | 198 mg | 28% |
| Potassium | 138 mg | 5% |
| Sodium | 142 mg | 7% |
| Zinc | 1.3 mg | 16% |
| Selenium | 30.7 mcg | 56% |
| Copper | 0.07 mg | 8% |
| Manganese | 0.03 mg | 2% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Egg, whole, raw, fresh”.