Eggs, Grade A, Large, egg whole
Whole food · Dairy and Egg Products
Photo: Wikipedia
The whole large egg is a nutrient-dense powerhouse, delivering a rich, savory flavor with a tender, custard-like texture when cooked properly. It boasts an impressive 12.4g of high-quality protein per 100g, making it a cornerstone of balanced diets worldwide. Its golden yolk and firm white provide a satisfying mouthfeel that elevates both simple and complex dishes.
Calorie split: 35% protein · 3% carbs · 63% fat
↓ Full nutrition💚 Why it's loved
People adore eggs for their unmatched versatility—they can be scrambled, poached, fried, or baked into countless dishes. Their rich, umami flavor and creamy texture make them a comforting staple across cultures, from breakfast plates to gourmet desserts.
⚠️ Watch-outs & how to enjoy it better
Eggs are a common allergen, particularly for children, and some may experience digestive discomfort. To mitigate, pair with fiber-rich vegetables or whole grains, and ensure proper cooking to reduce any risk. Those with cholesterol concerns should consult a healthcare provider, but moderate consumption is generally safe for most.
Key benefits
- High-quality complete protein source
- Rich in choline for brain health
- Contains vitamin D and B12
- Provides lutein and zeaxanthin for eye health
- Low in carbohydrates and sugar
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single large egg contains about 186mg of cholesterol, but research shows that dietary cholesterol has a minimal impact on blood cholesterol for most people.
Full nutrition (USDA data · scales with serving)
| Water | 75.8 g |
| Energy (Atwater General Factors) | 143 kcal |
| Energy (Atwater Specific Factors) | 147 kcal |
| Energy | 148 kcal |
| Energy | 617 kj |
| Nitrogen | 2.0 g |
| Protein | 12.4 g |
| Total lipid (fat) | 10.0 g |
| Total fat (NLEA) | 8.7 g |
| Ash | 0.85 g |
| Carbohydrate, by difference | 0.96 g |
| Carbohydrate, by summation | 0.20 g |
| Fiber, total dietary | 0.00 g |
| Sugars, Total | 0.20 g |
| Sucrose | 0.00 g |
| Glucose | 0.20 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 48.0 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 11.4 mg |
| Phosphorus, P | 184 mg |
| Potassium, K | 132 mg |
| Sodium, Na | 129 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.00 mg |
| Iodine, I | 49.1 ug |
| Selenium, Se | 31.1 ug |
| Thiamin | 0.08 mg |
| Riboflavin | 0.42 mg |
| Niacin | 0.00 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 71.0 ug |
| Choline, total | 335 mg |
| Choline, free | 0.60 mg |
| Choline, from phosphocholine | 309 mg |
| Choline, from phosphotidyl choline | 0.20 mg |
| Choline, from glycerophosphocholine | 0.20 mg |
| Choline, from sphingomyelin | 25.1 mg |
| Betaine | 0.30 mg |
| Vitamin B-12 | 1.0 ug |
| Vitamin A, RAE | 180 ug |
| Retinol | 179 ug |
| Carotene, beta | 0.00 ug |
| cis-beta-Carotene | 0.00 ug |
| trans-beta-Carotene | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 13.0 ug |
| Cryptoxanthin, alpha | 13.0 ug |
| Lycopene | 0.00 ug |
| cis-Lycopene | 0.00 ug |
| trans-Lycopene | 0.00 ug |
| cis-Lutein/Zeaxanthin | 57.0 ug |
| Lutein | 230 ug |
| Zeaxanthin | 229 ug |
| Vitamin D (D2 + D3), International Units | 98.4 iu |
| Vitamin D (D2 + D3) | 2.5 ug |
| Vitamin D2 (ergocalciferol) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 2.5 ug |
| 25-hydroxycholecalciferol | 0.56 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.2 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 c | 0.24 g |
| MUFA 18:1 c | 3.4 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 c | 1.5 g |
| PUFA 18:2 n-6 c,c | 1.5 g |
| PUFA 18:3 c | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 20:3 c | 0.02 g |
| PUFA 20:3 n-6 | 0.02 g |
| Cholesterol | 411 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.17 g |
| Threonine | 0.59 g |
| Isoleucine | 0.62 g |
| Leucine | 1.1 g |
| Lysine | 0.83 g |
| Methionine | 0.42 g |
| Phenylalanine | 0.66 g |
| Tyrosine | 0.51 g |
| Valine | 0.73 g |
| Arginine | 0.79 g |
| Histidine | 0.28 g |
| Alanine | 0.67 g |
| Aspartic acid | 1.3 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.41 g |
| Proline | 0.56 g |
| Serine | 0.92 g |
| Hydroxyproline | 0.00 g |
| Cysteine | 0.39 g |
FAQ
How many calories are in a large egg?
A large egg (about 50g) contains approximately 74 calories, with 6.3g protein, 0.48g carbs, and 4.98g fat.
Are eggs good for weight loss?
Yes, eggs are high in protein and low in carbs, which can help promote satiety and reduce overall calorie intake.
Can I eat eggs every day?
For most healthy individuals, eating 1-2 eggs daily is safe and can be part of a balanced diet. Those with specific health conditions should consult a doctor.
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 1.48 kcal/g · 34% calories from protein · 0.0 g fiber · 0.0 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: 0.98 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.