1 serving (50 grams) contains 68 calories, 5.5 grams of protein, 4.8 grams of fat, and 0.4 grams of carbohydrates.
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Nutrition Information
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 | 283.9 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 Ei
Eggs, often referred to as 'ei' in various languages, are a versatile food enjoyed worldwide and integral to numerous cuisines, from European baking to Asian stir-fries. Originating as a dietary staple thousands of years ago, eggs are now a primary protein source. Nutritionally, eggs are nutrient-dense, with 136 calories per large egg and significant amounts of protein (11g), healthy fats (9.6g), and essential vitamins and minerals. They are particularly rich in vitamin D (82 IU per egg), iron (1.8mg), and calcium (50mg). Eggs contain negligible carbohydrates and no fiber but are a powerhouse for choline and other essential nutrients. They remain an affordable, well-balanced food choice for many diets worldwide.
Health Benefits
- Supports bone health with 50mg of calcium and 82 IU of vitamin D per egg.
- Boosts immune and cell function due to protein (11g) and choline content.
- Aids in hemoglobin production with 1.8mg of iron per egg.
- Promotes brain health and proper nervous system operation via choline.
- Contributes to muscle repair and growth through high-quality protein.
Dietary Considerations
Selection and Storage
Store eggs in the refrigerator at or below 40°F (4°C) to maintain freshness. Keep them in their original carton to prevent odor absorption and handle with care to avoid cracking.
Common Questions About Ei Nutrition
Is an egg high in protein?
Yes, eggs are an excellent source of protein. A single large egg contains about 11 grams of high-quality protein, making it a great option for building and repairing muscles.
Can I eat eggs on a keto diet?
Yes, eggs are perfectly suitable for a keto diet. With only 0.8 grams of carbohydrates and 9.6 grams of healthy fat per large egg, they fit well into the macronutrient ratios of a keto lifestyle.
What are the health benefits of eating eggs?
Eggs are a nutrient powerhouse, containing essential vitamins like B12, D, and choline, which support brain health and metabolism. However, they contain cholesterol (about 186 mg per large egg), so individuals managing cholesterol levels should consume them in moderation.
What is the recommended portion size for eggs?
For most people, 1-2 eggs per day can be a healthy addition to a balanced diet. Individuals with specific health conditions, like high cholesterol, should consult healthcare providers for personalized guidance.
Are eggs healthier than other protein-packed foods like chicken or tofu?
Eggs provide a highly bioavailable form of protein with additional nutrients like choline and Vitamin D, which are less common in chicken or tofu. However, chicken is leaner, and tofu is a great plant-based option for vegans.
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.
- Vitamin D - Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDiscusses eggs as a dietary source of Vitamin D, including benefits and recommended intake.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesIncludes recommendations on egg consumption as part of a healthy dietary pattern.
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.
