1 serving (38 grams) contains 54 calories, 4.7 grams of protein, 3.7 grams of fat, and 0.4 grams of carbohydrates.
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Nutrition Information
Calories |
337.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.1 g | 29% | |
| Saturated Fat | 7.5 g | 37% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 1025.0 mg | 341% | |
| Sodium | 387.5 mg | 16% | |
| Total Carbohydrates | 2.5 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 1.2 g | ||
| protein | 29.4 g | 58% | |
| Vitamin D | 275.0 mcg | 1375% | |
| Calcium | 150 mg | 11% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 231.2 mg | 4% | |
* 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 Small egg
A small egg, typically weighing around 38-45 grams, is a versatile food sourced primarily from chickens. Eggs have been integral to cuisines globally, ranging from Asian stir-fries to European pastries, due to their high nutritional value and functionality. In terms of nutrients, a small egg contains approximately 54 calories, 5 grams of protein, 4 grams of fat, and is rich in essential vitamins and minerals such as vitamin D, B12, and selenium. Additionally, eggs offer choline, a vital nutrient for brain health. Their affordability and quick cooking ability make them a staple ingredient in various dishes and diets worldwide.
Health Benefits
- Supports muscle health due to high-quality protein (5 grams per small egg).
- Improves bone health through vitamin D (10% of the daily value per small egg).
- Enhances brain function owing to choline content (~100 mg per small egg).
Dietary Considerations
Selection and Storage
Store eggs in their carton inside the refrigerator at 4°C (39°F) to maintain freshness and prevent odor absorption.
Common Questions About Small egg Nutrition
How much protein and calories does a small egg contain?
A small egg contains approximately 4.8 grams of protein and around 54 calories. It is also a source of essential micronutrients such as vitamin B12, vitamin D, and choline.
Is a small egg compatible with a keto diet?
Yes, a small egg is fully compatible with a keto diet. Eggs are naturally low in carbohydrates (less than 0.5 grams) and high in healthy fats and protein, making them an ideal food for keto meal plans.
What are the health benefits or concerns related to eating small eggs?
Small eggs are a rich source of high-quality protein, essential vitamins like B12 and D, and minerals like selenium and phosphorous. However, they do contain cholesterol (about 164 mg per small egg), which is safe for most people but may be a concern for individuals with high cholesterol issues after consulting a healthcare provider.
How many small eggs should I eat in one serving?
A typical serving recommendation is 2-3 small eggs per meal, depending on your dietary needs and calorie goals. This provides a good balance of protein and energy while fitting into most healthy eating plans.
How do small eggs compare to large eggs in terms of nutrition?
Small eggs are slightly lower in protein, calories, and nutrients than large eggs. For example, large eggs typically provide about 6.3 grams of protein and 70 calories, while a small egg provides 4.8 grams of protein and 54 calories. They can be a good choice for portion control or lighter recipes.
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.
