1 serving (100 grams) contains 155 calories, 13.0 grams of protein, 11.0 grams of fat, and 1.1 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
369.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.2 g | 33% | |
| Saturated Fat | 7.9 g | 39% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 888.1 mg | 296% | |
| Sodium | 295.2 mg | 12% | |
| Total Carbohydrates | 2.6 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.6 g | ||
| protein | 31.0 g | 62% | |
| Vitamin D | 88.1 mcg | 440% | |
| Calcium | 119.0 mg | 9% | |
| Iron | 2.9 mg | 16% | |
| 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 Ovo
Ovo, or egg, is a staple food consumed worldwide and boasts a diverse presence across cuisines, from Asian stir-fries to European baked goods. Eggs are nutrient-rich, offering a balanced combination of high-quality protein, healthy fats, and essential minerals. A single large egg provides 155 calories, 13 grams of protein, and is low in carbohydrates. Eggs are particularly known for being an excellent source of vitamin D, vital for bone health, and choline, essential for brain function. They are also versatile, easily incorporated into meals through boiling, frying, baking, or scrambling, making them a dietary cornerstone globally.
Health Benefits
- Rich in vitamin D (37 IU), eggs support calcium absorption and promote bone health.
- High in choline, a nutrient essential for brain development and maintaining neurotransmitter function.
- Packed with protein (13g per egg), eggs aid muscle growth and repair while keeping you satiated.
Dietary Considerations
Selection and Storage
Store eggs in their carton in the refrigerator at 4°C (40°F) or below. Use within 3–5 weeks for optimal freshness.
Common Questions About Ovo Nutrition
Is ovo high in protein?
Yes, ovo (eggs) are high in protein, containing about 13 grams of protein per 100 grams. This makes them an excellent source of protein, especially for building and repairing muscles.
Can I eat ovo on a keto diet?
Yes, ovo is highly suitable for a keto diet due to its minimal carbohydrate content—only 1.1 grams per 100 grams. Its high fat content (11 grams) also aligns well with the macronutrient needs of a ketogenic diet.
What are the health benefits or concerns of eating ovo?
Ovo is rich in essential nutrients like protein, vitamin B12, selenium, and choline, which support brain function and energy metabolism. However, it contains cholesterol (372 mg per 100 grams), so individuals managing cholesterol levels should consume it in moderation.
How much ovo should I eat in a day?
A serving size of two large eggs (approximately 100 grams) is commonly recommended, providing about 155 calories and a good balance of protein and healthy fats. Most healthy individuals can safely consume one to three eggs daily as part of a balanced diet.
How does ovo compare to similar protein sources like chicken breast?
While ovo offers 13 grams of protein per 100 grams along with fats and essential nutrients, chicken breast is leaner, providing about 31 grams of protein and only 3.6 grams of fat per 100 grams. Eggs are more nutrient-dense, whereas chicken breast is a better option for lower-fat, higher-protein needs.
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 vitamin D sources, including eggs as a natural dietary source, and their role in bone health and immune function.
- 2020-2025 Dietary Guidelines for Americans: Nutritional GuidanceU.S. Department of Health and Human Services and USDARecommends eggs as part of a balanced diet and a nutrient-dense protein source with important health benefits.
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.
