Egg raw

Breakfast

Item Rating: 70/100

1 serving (50 grams) contains 68 calories, 5.5 grams of protein, 4.8 grams of fat, and 0.4 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		321.8
% Daily Value*
Total Fat		22.7 g	29%
	Saturated Fat	7.6 g	38%
	Polyunsaturated Fat	0 g
Cholesterol		880.1 mg	293%
Sodium		293.4 mg	12%
Total Carbohydrates		1.9 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0.9 g
protein		26.0 g	52%
Vitamin D		194.0 mcg	970%
Calcium		118.3 mg	9%
Iron		4.3 mg	23%
Potassium		326.5 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: 204 cal (64.7%)

Protein: 104 cal (32.9%)

Carbs: 7 cal (2.4%)

About Egg raw

Raw eggs are the uncooked form of eggs, typically from chickens, though other varieties like duck or quail eggs are also consumed. Eggs have been a culinary staple globally, featured in a wide range of cuisines from European baking to Asian soups. They are an excellent source of high-quality protein and are rich in essential nutrients. A single large raw egg (about 50g) contains approximately 72 calories, 6g of protein, 5g of fat, and essential vitamins such as B2 (riboflavin), B12, and D, along with minerals like selenium and phosphorus. Eggs are also known for their choline content, vital for brain function and cell structure. Consuming raw eggs has risks, including potential exposure to salmonella bacteria, so they are often used in dishes like mayonnaise or safe pasteurized varieties for consumption.

Health Benefits

• Excellent source of high-quality protein, providing all nine essential amino acids, crucial for muscle repair and growth.
• Rich in choline (147 mg per large egg), which supports brain development and liver function.
• Contains vitamin D (roughly 44 IU per egg), promoting bone health and immune function by aiding calcium absorption.

Dietary Considerations

Allergens: Contains egg protein

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

Not suitable for: Vegan diets, egg-allergic individuals

Selection and Storage

Store raw eggs in their shells at or below 40°F (4°C) in the refrigerator. Use within 3-5 weeks and avoid consuming eggs with cracked shells due to contamination risk.

Common Questions About Egg raw Nutrition

How much protein and calories are in a raw egg?

A raw egg contains approximately 6 grams of protein and about 68 calories, depending on its size. It also provides essential vitamins like vitamin B12, riboflavin, and choline, which are important for metabolism and brain health.

Can I eat raw eggs on a keto diet?

Yes, raw eggs are compatible with a keto diet. They are low in carbohydrates (less than 1 gram per egg) and high in healthy fats and protein, making them an excellent choice for maintaining ketosis.

Are there health concerns with eating raw eggs?

Consuming raw eggs carries a risk of foodborne illnesses, such as salmonella, which can lead to gastrointestinal symptoms. It’s important to source pasteurized eggs or cook them to reduce risk while still receiving their nutritional benefits.

How many raw eggs can I safely eat per day?

For most people, eating 1-2 raw eggs per day is considered safe if they are properly sourced and pasteurized. However, moderation is key to avoid excessive cholesterol intake, as one egg contains about 186 mg of cholesterol.

How do raw eggs compare to cooked eggs nutritionally?

Raw eggs and cooked eggs have similar nutritional profiles, but cooking can slightly reduce the bioavailability of certain nutrients like biotin. However, cooked eggs are safer to eat because heat eliminates harmful bacteria, making them a more hygienic option.

Data Sources & Scientific References