Egg, whole, baked, no added fat
Common food
Photo: Wikipedia
A whole egg baked without added fat, resulting in a firm, dense texture with a rich, savory flavor concentrated by the cooking process. The yolk becomes creamy and slightly custard-like, while the white sets into a tender, springy bite. It packs 12.36g of protein per 100g, making it a protein-dense, low-carb staple.
Calorie split: 35% protein · 3% carbs · 63% fat
↓ Full nutrition💚 Why it's loved
People love baked eggs for their satisfying, custard-like texture and deep umami flavor that intensifies without the grease of frying. They are incredibly versatile—easily seasoned, stuffed, or served alongside vegetables and grains.
⚠️ Watch-outs & how to enjoy it better
Eggs are a common allergen, and the yolk contains cholesterol, which may concern some individuals despite current nutritional consensus. To mitigate, pair with fiber-rich vegetables to slow digestion and consider portion control if managing cholesterol intake.
Key benefits
- High-quality complete protein for muscle maintenance
- Naturally low in carbohydrates (under 1g per 100g)
- Rich in choline for brain and liver health
- Contains vitamin D and B12 in the yolk
- No added fat, making it lower in calories than fried or scrambled eggs
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Baking an egg in its shell at 325°F (163°C) for 30 minutes creates a texture similar to a hard-boiled egg but with a slightly creamier yolk, and it's a traditional method in some Scandinavian cuisines.
Full nutrition (USDA data · scales with serving)
| Water | 75.6 g |
| Energy | 143 kcal |
| Protein | 12.4 g |
| Total lipid (fat) | 9.9 g |
| Carbohydrate, by difference | 0.96 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.20 g |
| Calcium, Ca | 48.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 183 mg |
| Potassium, K | 132 mg |
| Sodium, Na | 244 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 31.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.40 mg |
| Niacin | 0.00 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 53.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 53.0 ug |
| Folate, DFE | 53.0 ug |
| Choline, total | 267 mg |
| Vitamin B-12 | 0.81 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 179 ug |
| Retinol | 178 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 13.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 501 ug |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.5 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 2.3 g |
| SFA 18:0 | 0.81 g |
| Fatty acids, total monounsaturated | 3.6 g |
| MUFA 16:1 | 0.24 g |
| MUFA 18:1 | 3.3 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.01 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 | 410 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
How does baking without fat affect the egg's nutrition?
It keeps the calorie count lower (143 kcal per 100g) and avoids adding extra fats, making it a leaner protein source compared to fried or scrambled eggs.
Can I bake eggs without removing the shell?
Yes, baking in the shell (like a 'baked egg') is a traditional method, but it requires careful temperature control to avoid cracking; the shell acts as a natural container.
Is baked egg suitable for a low-carb diet?
Absolutely—with only 0.96g carbs per 100g, it's an excellent choice for low-carb or keto diets, providing protein and healthy fats without significant carbohydrates.
How does the texture differ from boiled or fried eggs?
Baked eggs have a denser, more uniform texture with a slightly caramelized edge if baked directly in a dish, while boiled eggs are softer and fried eggs have crispy edges.
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 1.43 kcal/g · 35% 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: 1.85 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.