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 Raw eggs
Raw eggs are a versatile food derived from poultry, primarily chickens, and form a staple ingredient in numerous cuisines worldwide. They are commonly used in dishes like sauces, salad dressings (e.g., Caesar salad), and desserts like mousse. Nutritionally, raw eggs are rich in high-quality protein, providing all nine essential amino acids. They contain vital nutrients like selenium, vitamin B12, riboflavin, and choline, alongside small amounts of iron and vitamin D. Egg yolks are also a natural source of healthy fats, including omega-3 fatty acids, though raw consumption raises safety concerns as raw eggs may carry salmonella bacteria, which can cause foodborne illness.
Health Benefits
- Supports muscle repair and growth due to their complete protein profile, containing all nine essential amino acids.
- Promotes brain health with choline, a nutrient crucial for cognitive function and metabolism.
- Boosts immunity with selenium, which acts as an antioxidant to protect cells from damage.
Dietary Considerations
Selection and Storage
Store eggs in the refrigerator at 40°F (4°C) or lower to prevent bacterial growth. Discard cracked or dirty eggs and consume them before their expiration date.
Common Questions About Raw eggs Nutrition
Are raw eggs high in protein and what is their nutritional content?
Yes, raw eggs are a great source of protein, providing about 6 grams per large egg (50g). They also contain approximately 72 calories, 5 grams of healthy fats, and are rich in vitamins like B12, riboflavin (B2), and choline. Additionally, they supply important minerals such as phosphorus and selenium.
Can I eat raw eggs on a keto or low-carb diet?
Yes, raw eggs are an excellent choice for both keto and low-carb diets. They are very low in carbohydrates, containing less than 1 gram of carbs per egg, while providing high-quality protein and fats that align well with keto macros.
Are raw eggs safe to eat and what are the health concerns?
Raw eggs can carry a risk of Salmonella, a bacterium that can cause food poisoning. To lower this risk, use pasteurized eggs or ensure they are from a trusted, reputable source. Raw eggs are also a good source of nutrients, but some individuals may be sensitive to avidin, a protein that can reduce biotin absorption if consumed in large quantities over time.
How many raw eggs should I consume in a serving?
A typical serving size is 1-2 raw eggs, which provides 6-12 grams of protein and 72-144 calories. It’s important to consider your dietary goals and nutritional needs, and always consult with a healthcare provider or dietitian if you’re incorporating large amounts of raw eggs into your diet.
How do raw eggs compare to cooked eggs in terms of nutrition?
Raw and cooked eggs offer similar nutrient profiles, but cooked eggs are slightly easier to digest, and the protein is more bioavailable when heat-treated. Cooking also neutralizes avidin, which interferes with biotin absorption, making cooked eggs a healthier option for regular consumption.
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.
- Eggs: Health Information and Nutritional BenefitsHarvard T.H. Chan School of Public HealthOverview of the nutritional benefits of eggs and their role in a healthy diet from a leading public health school.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and Department of Health and Human ServicesGuidelines addressing egg consumption as part of a nutrient-dense dietary pattern.
- Nutritional Benefits of Eggs in Healthy DietsJournal of NutritionPeer-reviewed research discussing the nutritional profile and health impact of consuming eggs.
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.
