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 |
350 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25 g | 32% | |
| Saturated Fat | 8 g | 40% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 925 mg | 308% | |
| Sodium | 350 mg | 15% | |
| Total Carbohydrates | 3 g | 1% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 3 g | ||
| protein | 30 g | 60% | |
| Vitamin D | 200 mcg | 1000% | |
| Calcium | 125 mg | 9% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 350 mg | 7% | |
* 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 Whole eggs
Whole eggs, commonly consumed worldwide, are versatile ingredients originating from domesticated birds like chickens. Used across various cuisines, they play foundational roles in dishes from breakfast staples to complex baked goods. Nutritionally, eggs are a powerhouse rich in high-quality protein, containing all nine essential amino acids. They also provide vitamins such as B12, D, and A, and minerals like phosphorus and selenium. The yolk is high in fats and cholesterol, while the white is an excellent source of pure protein. One large egg contains approximately 70 calories, making it a nutrient-dense food that's easily accessible globally.
Health Benefits
- Supports muscle growth and repair due to its full spectrum of essential amino acids in high-quality protein.
- Promotes brain health with choline, an essential nutrient found predominantly in the egg yolk.
- Boosts immune function with selenium and vitamin D, both of which play vital roles in supporting the body's defenses.
Dietary Considerations
Selection and Storage
Store eggs in their original carton in the refrigerator at temperatures below 40°F (4°C). Consume within 3-5 weeks to ensure freshness.
Common Questions About Whole eggs Nutrition
Are whole eggs a good source of protein?
Yes, whole eggs are an excellent source of high-quality protein. One large whole egg contains about 6 grams of protein, offering all nine essential amino acids that the body cannot produce on its own.
Can I eat whole eggs on a keto diet?
Yes, whole eggs are a perfect fit for a keto diet. They are low in carbohydrates (less than 1 gram per egg), high in healthy fats, and provide a good balance of protein, making them ideal for maintaining ketosis.
Are there any health concerns with eating eggs every day?
Eggs are generally safe and beneficial for most people when eaten in moderation. A large egg contains about 186 mg of cholesterol, but research shows that dietary cholesterol from eggs has minimal impact on blood cholesterol levels for most individuals. However, those with specific conditions, like hypercholesterolemia, may need to limit intake. It's always best to consult a healthcare provider for personalized advice.
How many whole eggs should I eat per day?
For healthy individuals, consuming 1-2 whole eggs per day is generally considered safe and nutritious. However, individual needs may vary based on factors like age, activity level, and existing health conditions, so it’s a good idea to tailor your serving size to meet your dietary goals.
How do whole eggs compare to egg whites nutritionally?
Whole eggs contain both the yolk and the white, offering a balanced profile of protein, fat, and nutrients, including vitamins A, D, E, and choline. In contrast, egg whites are lower in calories (17 per white vs. 70 for a whole egg) and contain only protein, with almost no fat or cholesterol. For a more nutrient-dense option, include the yolk unless you are specifically limiting fat or cholesterol intake.
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.
- Choline: Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDiscusses choline, a key nutrient found in eggs, its role in human health, and dietary recommendations.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesHighlights the inclusion of eggs as a nutrient-dense protein source in a healthy dietary pattern.
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.
