1 serving (50 grams) contains 68 calories, 5.5 grams of protein, 4.8 grams of fat, and 0.6 grams of carbohydrates.
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Nutrition Information
Calories |
323.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.9 g | 29% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 885.7 mg | 295% | |
| Sodium | 333.3 mg | 14% | |
| Total Carbohydrates | 2.9 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.4 g | ||
| protein | 26.2 g | 52% | |
| Vitamin D | 195.2 mcg | 976% | |
| 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 Raw egg
Raw eggs are a common ingredient in various cuisines worldwide, although their culinary use often varies. Originating as a staple food in many cultures, eggs have been consumed for thousands of years due to their versatility and nutrient density. A raw egg contains approximately 72 calories, 6 grams of protein, and 5 grams of fat, along with essential vitamins and minerals such as vitamin D, vitamin B12, choline, and selenium. They are a particularly rich source of high-quality protein, which supports muscle growth and repair. While raw eggs have their culinary applications in dressings, sauces, or certain drinks, consuming them raw poses a risk of foodborne illness, such as salmonella, which should be considered.
Health Benefits
- Rich in protein (6 grams per egg), supporting muscle repair and development.
- Contains choline, which is vital for brain function and cognitive health.
- Provides selenium, an antioxidant that helps protect cells and supports immune function.
- Supplies vitamin D, important for bone health and calcium regulation.
- High in vitamin B12, which is essential for energy production and red blood cell formation.
Dietary Considerations
Selection and Storage
Store raw eggs in their shell in the refrigerator at 40°F (4°C) to maintain freshness. Use eggs within 3-5 weeks of purchase and avoid consuming cracked or damaged eggs.
Common Questions About Raw egg Nutrition
Is raw egg high in protein?
Yes, raw eggs are high in protein. One large raw egg contains about 6 grams of protein, which provides all nine essential amino acids necessary for the body’s functions. This makes it a good source of high-quality protein.
Can I eat raw egg on a keto diet?
Yes, raw eggs are keto-friendly as they are low in carbohydrates, with less than 1 gram of carbs per egg. They are also rich in healthy fats and protein, making them a suitable choice for a ketogenic diet.
Are there any health concerns with eating raw egg?
There are potential health risks associated with eating raw eggs, mainly the risk of Salmonella contamination, which can cause food poisoning. Additionally, raw eggs contain avidin, a protein that can reduce biotin absorption if consumed in large quantities over time. Consuming pasteurized eggs can lower these risks.
What is the recommended serving size of raw egg?
A common serving size is one large raw egg, which contains about 70 calories, 5 grams of fat, and 6 grams of protein. For most people, consuming 1–3 raw eggs daily is considered safe as part of a balanced diet, though it’s important to consider the risks and your specific dietary needs.
How does eating raw egg compare to cooked egg?
Eating raw eggs provides similar nutrients to cooked eggs, but the protein in raw eggs is only about 50% bioavailable compared to nearly 90% in cooked eggs. Cooking also eliminates the risk of Salmonella and deactivates avidin, making cooked eggs a safer and more nutritious option overall.
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 B12 Fact Sheet for Health ProfessionalsNational Institutes of Health, Office of Dietary SupplementsDiscusses vitamin B12, a key nutrient found in eggs, and its role in health, including deficiency risks and dietary sources.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesIncludes recommendations for egg consumption as part of a healthy eating pattern and their nutritional value.
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.
