1 serving (44 grams) contains 63 calories, 5.5 grams of protein, 4.8 grams of fat, and 0.4 grams of carbohydrates.
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Nutrition Information
Calories |
340.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.9 g | 33% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 886.5 mg | 295% | |
| Sodium | 335.1 mg | 14% | |
| Total Carbohydrates | 2.2 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.1 g | ||
| protein | 29.7 g | 59% | |
| Vitamin D | 221.6 mcg | 1108% | |
| Calcium | 135.1 mg | 10% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 324.3 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
Source of Calories
About Eggs medium
Eggs, a staple food across cuisines worldwide, are produced by various bird species, with chicken eggs being the most common. They are incredibly versatile and are utilized in baking, cooking, and as standalone dishes in diverse culinary traditions. Nutritionally, a medium egg (approximately 44g) provides about 68 calories, 5.5g of high-quality protein, 4.8g of fat, and 186mg of cholesterol. Eggs are rich in essential nutrients like choline, vitamin D, vitamin B12, selenium, and riboflavin. They are considered a complete protein source because they contain all nine essential amino acids, making them a highly nutritious food choice for people of all ages.
Health Benefits
- Excellent source of high-quality protein, supporting muscle repair and growth (5.5g of protein per medium egg).
- Rich in choline, which supports brain health and cognitive function (about 147 mg per medium egg).
- Provides vitamin D, crucial for bone health and immune support (1.1 mcg per medium egg).
Dietary Considerations
Selection and Storage
Store eggs in their original carton in the refrigerator at 40°F (4°C) or below. For maximum freshness, consume within 3-5 weeks of purchase.
Common Questions About Eggs medium Nutrition
Are medium eggs high in protein?
Yes, medium eggs are an excellent source of protein, containing about 6 grams of high-quality protein per egg. This protein is complete, providing all essential amino acids your body needs.
Can I include medium eggs in a keto diet?
Absolutely, medium eggs are ideal for a keto diet as they are low in carbohydrates (less than 1 gram per egg) and rich in healthy fats and protein, making them a perfect fit for maintaining ketosis.
What are the health benefits or concerns of eating medium eggs?
Medium eggs are highly nutritious, providing vitamin D, choline, and selenium, which support bone health, brain function, and immune health. However, eggs are high in cholesterol (around 186 mg per egg), so individuals with cholesterol concerns should monitor consumption and consult their doctor.
How many medium eggs should I eat per day?
For most people, consuming 1-2 medium eggs daily fits within a balanced diet and provides essential nutrients. However, to manage cholesterol intake, it’s best to limit consumption or balance with other protein sources if eating multiple eggs daily.
How do medium eggs compare to large eggs for cooking or nutrition?
Medium eggs are slightly smaller and contain less protein (around 6 grams versus 7 grams in large eggs) and fewer calories (approximately 63 vs 70 calories). They can be used interchangeably in recipes, though you may need to adjust quantities for precise measurements.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
