Egg

Breakfast

Item Rating: 70/100

1 serving (52 grams) contains 80 calories, 6.5 grams of protein, 5.5 grams of fat, and 0.5 grams of carbohydrates.

Nutrition Information

1 cup (238.6g)

Calories		363.6
% Daily Value*
Total Fat		25 g	32%
	Saturated Fat	8.0 g	40%
	Polyunsaturated Fat	0 g
Cholesterol		909.1 mg	303%
Sodium		295.5 mg	12%
Total Carbohydrates		2.3 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		29.5 g	59%
Vitamin D		145.5 mcg	727%
Calcium		90.9 mg	6%
Iron		4.1 mg	22%
Potassium		286.4 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 225 cal (63.9%)

Protein: 118 cal (33.5%)

Carbs: 9 cal (2.6%)

About Egg

Eggs are a versatile food staple consumed globally, originating from domesticated poultry such as chickens. Commonly used in cuisines ranging from Western breakfast dishes to Asian stir-fries, they are celebrated for their culinary adaptability. Nutritionally, a large egg (about 50 grams) provides approximately 72 calories, 6 grams of high-quality protein, and essential nutrients including vitamin B12, vitamin D, selenium, and choline. They are virtually carb-free, with healthy fats found primarily in the yolk. Eggs also supply small amounts of minerals like calcium and iron while being a rare food source of naturally occurring vitamin D.

Health Benefits

• Promotes muscle repair and development due to high-quality protein (12.4 g per 100 g).
• Supports brain health and cognitive function as a rich source of choline (about 147 mg per large egg).
• Boosts immune function with selenium, providing roughly 22% of the daily value per egg.
• Contributes to bone health through vitamin D supply (approximately 61 IU per egg).
• Provides antioxidants like lutein and zeaxanthin, which protect eye health and may reduce the risk of macular degeneration.

Dietary Considerations

Allergens: Contains egg

Suitable for: Low-carb diets, high-protein diets, ketogenic diets

Not suitable for: Vegan diets, egg-allergy-friendly diets

Selection and Storage

Store eggs in the refrigerator at temperatures below 40°F (4°C). Keep them in their original carton to reduce moisture loss and prevent odors from being absorbed.

Common Questions About Egg Nutrition

How much protein and how many calories are in an egg?

A single large egg contains about 6.2 grams of protein and approximately 68 calories. If you consume 100 grams of egg (roughly two large eggs), it provides 12.38 grams of protein, 152 calories, and a balanced nutritional profile with healthy fats and very low carbohydrates.

Are eggs suitable for a keto diet?

Yes, eggs are an excellent choice for a keto diet as they are very low in carbohydrates (0.95 grams per 100 grams) and high in healthy fats (10.47 grams per 100 grams). They provide a satiating protein source with minimal impact on ketosis.

What are the health benefits and concerns of eating eggs?

Eggs are packed with high-quality protein, essential vitamins like B12, vitamin D, and choline, making them great for muscle building, energy, and brain health. However, some individuals need to limit egg yolk consumption if they have high cholesterol or heart disease risk, given the 372 mg of cholesterol per 100 grams.

How many eggs should I eat per day?

For most healthy adults, consuming 1-2 whole eggs per day is considered safe and nutritious. However, dietary needs vary based on individual health factors, so consult a dietitian if you have specific concerns about cholesterol or caloric intake.

Are eggs healthier than other protein sources like chicken or tofu?

Eggs provide a complete protein with all essential amino acids, plus a variety of vitamins like B12 and D that plant-based proteins like tofu lack. However, tofu is cholesterol-free and suitable for vegans, while chicken offers high protein with lower fat content compared to eggs. The 'healthier' choice depends on dietary preferences and needs.

Data Sources & Scientific References

1. Nutrients and bioactive components of eggs and their impact on human health

   National Library of Medicine (PubMed)

   Discusses the nutrients in eggs, including proteins, vitamins, and minerals, and their potential health benefits.

   View source →
2. Choline: Fact Sheet for Health Professionals

   NIH Office of Dietary Supplements

   Highlights choline, a key nutrient in eggs, and its role in brain health and development.

   View source →
3. Dietary Guidelines for Americans, 2020-2025

   U.S. Department of Health and Human Services

   Recommends nutrient-dense foods, including eggs, as part of a healthy dietary pattern.

   View source →