Whole egg

Breakfast

Item Rating: 70/100

1 serving (50 grams) contains 70 calories, 6.0 grams of protein, 5.0 grams of fat, and 0.6 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

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

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 214 cal (63.0%)

Protein: 114 cal (33.6%)

Carbs: 11 cal (3.4%)

About Whole egg

Whole eggs, derived from chickens, are a staple food globally due to their culinary versatility and exceptional nutrient profile. Historically domesticated around 7500 BC in Southeast Asia, eggs are now incorporated into cuisines worldwide, from French quiches to Asian stir-fries. A single large egg (approximately 50 grams) provides about 6 grams of high-quality protein, 5 grams of healthy fats, and is rich in vitamins such as B12, D, A, and minerals like phosphorus and selenium. They are also one of the few natural sources of choline, a nutrient critical for brain health. Eggs are relatively low in calories at approximately 70 per serving, making them nutrient-dense and a valuable inclusion in a healthy diet.

Health Benefits

• Supports muscle repair and maintenance due to high-quality protein containing all essential amino acids.
• Boosts brain function and cell membrane integrity with approximately 150 mg of choline per large egg.
• Promotes eye health with lutein and zeaxanthin, antioxidants found in the yolk that help protect against macular degeneration.
• Contributes to strong bones with vitamin D, which aids calcium absorption.
• Enhances immune function with selenium, providing about 22% of the daily recommended intake per egg.

Dietary Considerations

Allergens: Contains egg

Suitable for: Low-carb diets, high-protein diets, gluten-free diets, ketogenic diets

Not suitable for: Vegan diets, egg allergy sufferers

Selection and Storage

Store whole eggs in their original carton in the refrigerator at 40°F (4°C) to maintain freshness. To ensure safety and prevent contamination, avoid washing eggs before storage.

Common Questions About Whole egg Nutrition

How much protein and calories does a whole egg contain?

A large whole egg contains approximately 6 grams of high-quality protein and around 70 calories. It also provides essential vitamins like vitamin B12, vitamin D, and choline.

Can I eat whole eggs on a keto diet?

Yes, whole eggs are an excellent choice for a keto diet due to their low carbohydrate content (less than 1 gram per egg) and high fat and protein levels, which help meet keto macronutrient goals.

Are there any health concerns related to eating whole eggs regularly?

While eggs are nutrient-dense, some people worry about their cholesterol content (around 186 mg per large egg). However, research suggests that moderate egg consumption does not significantly impact blood cholesterol for most individuals. People with specific health conditions should consult a doctor.

How many whole eggs should you eat per day?

For most healthy adults, consuming up to 1-2 whole eggs daily is considered safe and nutritious. Portion size may vary depending on dietary goals and individual health needs.

How does a whole egg compare to egg whites in nutrition?

Compared to egg whites, whole eggs provide healthy fats, vitamins, and minerals, while egg whites consist mostly of protein (about 3.6 grams per large egg white). Whole eggs offer more complete nutrition but are higher in calories and fat.

Data Sources & Scientific References

1. Choline: An Essential Nutrient

   NIH Office of Dietary Supplements

   Explains the role of choline, a key nutrient in eggs, and its importance for liver function, brain development, and muscle movement.

   View source →
2. Dietary Guidelines for Americans 2020-2025: Protein Foods

   U.S. Department of Agriculture and U.S. Department of Health and Human Services

   Includes recommendations on eggs as a nutrient-dense source of high-quality protein within a healthy dietary pattern.

   View source →
3. Nutritional and Functional Properties of Eggs and Their Use in Developing Functional Foods

   American Journal of Clinical Nutrition

   A peer-reviewed study highlighting the health benefits and bioactive components of eggs, including their role in nutrition and disease prevention.

   View source →