Egg, whole, baked, fat added
Common food
Photo: Wikipedia
A whole egg, baked until set with a touch of added fat, offers a rich, custardy texture and a deep, savory flavor. Its nutrition is dominated by high-quality protein and healthy fats, with virtually no carbohydrates.
Calorie split: 25% protein · 2% carbs · 73% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying, savory richness and incredible versatility—it's a simple, protein-packed base that can be dressed up with herbs, cheese, or vegetables for any meal.
⚠️ Watch-outs & how to enjoy it better
As a common allergen, eggs are not suitable for those with an egg allergy. To counteract this, individuals with sensitivities should avoid them entirely and seek alternative protein sources. For those watching cholesterol, pairing with fiber-rich vegetables can help balance the meal.
Key benefits
- Excellent source of complete protein (11.58g per 100g)
- Provides healthy fats and fat-soluble vitamins (A, D, E, K)
- Low-carb, suitable for ketogenic and low-glycemic diets
- Contains choline, important for brain health
- The added fat enhances nutrient absorption of vitamins A & D
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The protein in a baked egg is more easily digested (with a biological value of 100) than the protein in a raw egg, as heat denatures the proteins, making them more accessible to your digestive enzymes.
Full nutrition (USDA data · scales with serving)
| Water | 71.4 g |
| Energy | 185 kcal |
| Protein | 11.6 g |
| Total lipid (fat) | 15.0 g |
| Carbohydrate, by difference | 0.91 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.20 g |
| Calcium, Ca | 46.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 172 mg |
| Potassium, K | 124 mg |
| Sodium, Na | 248 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 29.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.37 mg |
| Niacin | 0.00 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 50.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 50.0 ug |
| Folate, DFE | 50.0 ug |
| Choline, total | 250 mg |
| Vitamin B-12 | 0.76 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 193 ug |
| Retinol | 191 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 12.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 469 ug |
| Vitamin E (alpha-tocopherol) | 1.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.4 ug |
| Vitamin K (phylloquinone) | 5.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.5 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.17 g |
| SFA 16:0 | 3.0 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 5.4 g |
| MUFA 16:1 | 0.25 g |
| MUFA 18:1 | 5.1 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.3 g |
| PUFA 18:2 | 2.8 g |
| PUFA 18:3 | 0.19 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 388 mg |
Amino acid profile (per 100g)
Estimated from Fish, whitefish, eggs (Alaska Native) — USDA does not publish this profile for Egg.
| Tryptophan | 0.28 g |
| Threonine | 1.0 g |
| Isoleucine | 1.1 g |
| Leucine | 1.6 g |
| Lysine | 1.6 g |
| Methionine | 0.56 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.90 g |
| Tyrosine | 0.76 g |
| Valine | 1.3 g |
| Arginine | 1.1 g |
| Histidine | 0.53 g |
| Alanine | 1.6 g |
| Aspartic acid | 1.6 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.50 g |
| Proline | 1.1 g |
| Serine | 1.2 g |
FAQ
Is a baked egg healthier than a fried egg?
It depends on the cooking method. Baking with a controlled amount of added fat (like olive oil) can be healthier than frying in a pool of butter or oil, as it often uses less total fat. The nutritional difference between the egg itself is minimal.
Can I bake eggs without adding any fat?
Yes, you can bake eggs in a non-stick ramekin or muffin tin without added fat, though they may stick slightly. The 'fat added' in the nutritional data refers to a common preparation method, not an inherent property of the egg.
Why is there 0g of fiber and sugar?
Eggs are an animal product. Fiber is found exclusively in plant foods, and the negligible sugar in eggs is naturally occurring lactose-like compounds, not added sugar.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.85 kcal/g · 25% calories from protein · 0.0 g fiber · 0.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.