Egg, whole, cooked, NS as to cooking method
Common food
Photo: Wikipedia
The whole cooked egg is a nutritional powerhouse, featuring a firm, springy white and a creamy, rich yolk with a savory, umami-rich flavor. Its high-quality protein and healthy fats make it a satisfying and versatile staple, while its simple preparation highlights its natural, comforting taste.
Calorie split: 27% protein · 2% carbs · 71% fat
↓ Full nutrition💚 Why it's loved
People love eggs for their incredible versatility and comforting, savory flavor that forms the backbone of countless meals from breakfast to dinner. They are a cultural staple worldwide, symbolizing nourishment and simplicity in cuisines from Chinese tea eggs to French quiche.
⚠️ Watch-outs & how to enjoy it better
As a common allergen, eggs can trigger reactions in some individuals, and the yolk contains dietary cholesterol, which may be a concern for specific health conditions. To manage intake, pair eggs with fiber-rich vegetables, and those with allergies should avoid them entirely and seek alternatives.
Key benefits
- Complete protein source with all 9 essential amino acids
- Rich in choline for brain and liver health
- Contains lutein and zeaxanthin for eye health
- Provides vitamin D, B12, and selenium
- Highly satiating, aiding in appetite control
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single egg contains about 6 grams of high-quality protein, and the yolk holds almost all of the egg's vitamins and minerals, including 100% of the fat-soluble vitamins A, D, E, and K.
Full nutrition (USDA data · scales with serving)
| Water | 72.4 g |
| Energy | 176 kcal |
| Protein | 11.8 g |
| Total lipid (fat) | 13.9 g |
| Carbohydrate, by difference | 0.92 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.19 g |
| Calcium, Ca | 46.0 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 176 mg |
| Potassium, K | 126 mg |
| Sodium, Na | 195 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 29.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.38 mg |
| Niacin | 0.00 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 51.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 51.0 ug |
| Folate, DFE | 51.0 ug |
| Choline, total | 256 mg |
| Vitamin B-12 | 0.78 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 172 ug |
| Retinol | 171 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 12.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 480 ug |
| Vitamin E (alpha-tocopherol) | 1.8 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 2.4 ug |
| Vitamin K (phylloquinone) | 4.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.6 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 | 2.6 g |
| SFA 18:0 | 0.90 g |
| Fatty acids, total monounsaturated | 5.3 g |
| MUFA 16:1 | 0.24 g |
| MUFA 18:1 | 5.0 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 3.4 g |
| PUFA 18:2 | 2.9 g |
| PUFA 18:3 | 0.20 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 | 392 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 the cholesterol in eggs bad for you?
For most healthy people, dietary cholesterol from eggs has a minimal impact on blood cholesterol levels. Current guidelines no longer set a strict limit, but those with specific heart conditions should consult a doctor.
How can I tell if an egg is cooked through?
For a hard-cooked egg, the yolk should be fully set and pale yellow. For a soft-boiled egg, the white is firm but the yolk remains runny. The spinning test can help: a cooked egg spins smoothly, while a raw egg wobbles.
Why do some eggs have brighter orange yolks?
The yolk color comes from the hen's diet, specifically pigments called carotenoids. Hens fed a diet rich in plants like marigold, alfalfa, or corn will produce eggs with deeper orange yolks.
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 1.76 kcal/g · 27% 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: 1.55 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.