1 serving (50 grams) contains 70 calories, 6.0 grams of protein, 5.0 grams of fat, and 0.6 grams of carbohydrates.
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Nutrition Information
Calories |
333.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 30% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 881.0 mg | 293% | |
| Sodium | 333.3 mg | 14% | |
| Total Carbohydrates | 2.9 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.9 g | ||
| protein | 28.6 g | 57% | |
| Vitamin D | 190.5 mcg | 952% | |
| Calcium | 119.0 mg | 9% | |
| Iron | 4.3 mg | 23% | |
| Potassium | 328.6 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 Large eggs
Large eggs are a versatile staple food originating from domesticated chickens, commonly used across global cuisines for breakfast dishes, baking, and as a protein source. Nutritionally, one large egg (equivalent to about 50 grams) provides approximately 70 calories, 6 grams of high-quality protein, 5 grams of fat, and essential vitamins and minerals such as vitamin B12, selenium, lutein, and choline. Eggs are considered a complete protein source because they contain all nine essential amino acids. While yolks are nutrient-rich, they also contain dietary cholesterol. The white portion is nearly pure protein, making eggs a popular choice for those seeking muscle repair and growth or a nutrient-dense food choice. Their convenience and versatility have made eggs indispensable across cuisines, from Western-style omelets to Asian egg drop soups and more.
Health Benefits
- Eggs are rich in high-quality protein, providing all nine essential amino acids necessary for muscle repair and growth.
- They are an excellent source of choline, an essential nutrient important for brain health and the development of the nervous system.
- Eggs contain lutein and zeaxanthin, antioxidants that support eye health and may reduce the risk of age-related macular degeneration.
- Vitamin B12 in eggs supports red blood cell formation and maintains healthy nerve function.
- Eggs are high in selenium, a mineral that functions as an antioxidant to strengthen the immune system.
Dietary Considerations
Selection and Storage
Store eggs in their carton in the refrigerator at temperatures below 40°F (4°C). Use eggs within 3-5 weeks for optimal freshness. Avoid washing eggs before storage as this may remove their protective coating.
Common Questions About Large eggs Nutrition
Are large eggs high in protein?
Yes, large eggs are an excellent source of protein, containing approximately 6 grams of high-quality protein per egg. This protein comes from both the egg white and yolk, making eggs a complete protein source with all nine essential amino acids.
Can I eat large eggs on a keto diet?
Yes, large eggs are a staple in a keto diet due to their low carbohydrate content. A single large egg contains less than 1 gram of carbs, so they fit well within the macronutrient profile of a ketogenic diet.
What are the health benefits or concerns of eating large eggs?
Large eggs are rich in nutrients like choline, vitamin D, and B vitamins, which support brain health, bone strength, and energy metabolism. However, they also contain about 185 mg of cholesterol, which was previously thought to impact heart health, though recent research suggests eggs can be part of a healthy diet for most people when consumed in moderation.
How many large eggs should I eat per day?
For most people, eating 1-2 large eggs per day is considered healthy, providing essential nutrients and protein without exceeding dietary cholesterol recommendations. However, individuals with specific health conditions, such as high cholesterol, should consult a healthcare provider.
How do large eggs compare to other protein sources like chicken or tofu?
Large eggs provide about 6 grams of protein for 70 calories, making them a compact and nutrient-dense option. In comparison, a 3-ounce serving of chicken breast offers approximately 26 grams of protein for 140 calories, while tofu provides around 10 grams of protein per 100-calorie serving. Eggs are unique in offering key nutrients like choline and vitamin D not found in plant-based protein sources like tofu.
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.
