1 serving (50 grams) contains 68 calories, 5.5 grams of protein, 4.8 grams of fat, and 0.5 grams of carbohydrates.
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Nutrition Information
Calories |
340 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24 g | 30% | |
| Saturated Fat | 8 g | 40% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 930 mg | 310% | |
| Sodium | 350 mg | 15% | |
| Total Carbohydrates | 2.5 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0.5 g | ||
| protein | 27.5 g | 55% | |
| Vitamin D | 220 mcg | 1100% | |
| Calcium | 125 mg | 9% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 300 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 Medium egg
A medium egg is the unfertilized product of a hen and is widely consumed across global cuisines. Eggs are a staple in many dishes due to their versatility in cooking, from baking to boiling. They provide a valuable source of complete protein, containing all nine essential amino acids. Additionally, eggs are rich in vitamins and minerals including vitamin B12, riboflavin, selenium, phosphorus, and choline. A medium egg typically contains about 68 calories, 5 grams of fat, 6 grams of protein, and is relatively low in carbohydrates. Originating from domesticated fowl, eggs are a dietary cornerstone in cuisines such as French cooking (used in soufflés and quiches), Asian cooking (used in egg fried rice and steamed egg dishes), and breakfast-style meals in Western diets. Simple to prepare and highly nutritious, eggs are used globally for both taste and their enriching nutritional value.
Health Benefits
- Supports muscle growth and repair due to high-quality protein content (6 grams per medium egg).
- Promotes brain health with choline, which plays a role in neurotransmitter production and cognitive function (125 mg per medium egg).
- Boosts eye health with lutein and zeaxanthin, antioxidants that protect against age-related macular degeneration.
- Provides energy through B vitamins, including riboflavin and vitamin B12, which assist in cellular energy metabolization.
- Contributes to immunity with selenium, an essential mineral acting as an antioxidant.
Dietary Considerations
Selection and Storage
Store eggs in their original carton in the refrigerator at 4°C (39°F) or below. Avoid washing eggs as this may remove their protective coating, increasing the chance of contamination.
Common Questions About Medium egg Nutrition
How much protein and calories are in a medium egg?
A medium egg contains approximately 6 grams of high-quality protein and about 63 calories. It also provides essential nutrients such as vitamin B12, selenium, and choline which are important for brain and metabolic function.
Can I eat a medium egg on a keto or low-carb diet?
Yes, a medium egg is an excellent choice for both keto and low-carb diets as it contains minimal carbohydrates (less than 0.5 grams per egg) and is high in healthy fats and protein, making it ideal for maintaining low-carb macros.
What are the health benefits of eating medium eggs?
Medium eggs are a rich source of high-quality protein and contain essential nutrients like choline, which supports brain health, and lutein and zeaxanthin, which contribute to eye health. However, they also contain cholesterol (about 186 mg per egg), so individuals monitoring cholesterol intake should be mindful of portion sizes.
How many medium eggs should I eat per day?
For most healthy individuals, consuming up to 1-2 eggs per day can be part of a balanced diet. However, dietary needs vary, so consult with a healthcare provider if you have specific health conditions, such as high cholesterol or cardiovascular concerns.
How do medium eggs compare to large eggs in recipes?
Medium eggs are slightly smaller than large eggs, which are typically the standard size in recipes. If substituting medium eggs for large, use 5 medium eggs in place of 4 large eggs to match quantities more accurately for baking or cooking.
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.
