Calories in Egg
155 calories per 100g
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Egg contains 155 calories per 100g. Contains 13g of protein per 100g.
Get the complete nutrition breakdown, macros, serving sizes, and health benefits below.
Nutritional Highlights
Good Protein Source
13g protein per 100g
Low Carb
Just 1.1g carbs per 100g
Low Sugar
Only 1.1g sugar per 100g
Nutrition Facts
Per 100g serving
Macronutrient Distribution
Calories by Serving Size
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About Egg Nutrition
Eggs are one of nature's most nutritionally complete foods, containing high-quality protein and a wide array of essential nutrients. Once controversial due to cholesterol concerns, eggs are now recognized as a nutrient-dense food that can be part of a healthy diet. They're incredibly versatile and economical.
With 155 calories per 100 grams, Egg provides 13g of protein,1.1g of carbohydrates, and 11g of fat.
Macronutrient Breakdown
- Protein: 13g - 34% of calories
- Carbohydrates: 1.1g - 3% of calories (including 0g fiber)
- Fat: 11g - 64% of calories
Health Benefits of Egg
- Contains all nine essential amino acids, making it a complete protein source
- Excellent source of choline, crucial for brain function and development
- Rich in vitamin D, important for bone health and immune function
- Contains lutein and zeaxanthin which support eye health
- B12 content supports nerve function and red blood cell formation
- High satiety factor helps with appetite control and weight management
How to Eat Egg
Eggs can be prepared countless ways: scrambled, fried, poached, boiled, baked, or made into omelets and frittatas. Cooking method affects nutritional value - poaching and boiling add no extra fat. For food safety, cook eggs until both white and yolk are firm, or to an internal temperature of 160°F for dishes containing eggs. Eggs are essential in baking for structure and leavening.
Selection and Storage
Store eggs in their original carton in the main body of the refrigerator, not the door, where temperature fluctuates. Fresh eggs can be stored for 3-5 weeks past the pack date. To test freshness, place in water - fresh eggs sink and lie flat, older eggs stand upright, and bad eggs float. Check shells for cracks before purchasing.
Dietary Considerations
Eggs are naturally low-carb and suitable for keto, paleo, and gluten-free diets. Current dietary guidelines no longer strictly limit dietary cholesterol for most healthy adults. Those with specific health conditions should consult their healthcare provider about egg consumption. Free-range and omega-3 enriched eggs offer additional nutritional benefits.
Frequently Asked Questions About Egg
How many calories are in one large egg?
One large egg (about 50g) contains approximately 78 calories. The white accounts for around 17 calories and 3.6g protein; the yolk contains about 61 calories with 4.5g protein and all of the fat. Per 100g, eggs have 155 calories with 13g protein, 11g fat, and 1.1g carbohydrates.
Are eggs good for weight loss?
Yes, eggs are excellent for weight loss. Studies show eating eggs for breakfast significantly increases feelings of fullness and can reduce total calorie intake throughout the day by up to 400 calories. The high protein content (6g per egg) boosts metabolism, reduces hunger hormones like ghrelin, and preserves lean muscle mass during calorie restriction.
How do different cooking methods change egg calories?
Boiled or poached eggs have the same calories as raw — about 78 per large egg. The cooking method adds calories only through added fats: a fried egg in 1 tsp butter adds ~35 extra calories; scrambled with whole milk adds ~20–30 calories. An omelet with cheese can add 100+ calories. For the lowest-calorie preparation, poach or hard-boil.
Should I eat the whole egg or just the egg white?
For most healthy adults, the whole egg is recommended. While egg whites are pure protein (17 cal, 3.6g protein) with almost no fat, the yolk contains most of the nutrition: all the choline (critical for brain and liver health), vitamin D, lutein, zeaxanthin, B12, and fat-soluble vitamins A, E, and K. Current dietary guidelines no longer restrict egg yolks for healthy people.
How many eggs can I safely eat per day?
For most healthy adults, current evidence supports eating 1–3 eggs per day without significant cardiovascular risk. Eggs primarily raise HDL ('good') cholesterol. Large reviews have not found a clear link between moderate egg consumption and heart disease in healthy people. Those with type 2 diabetes or existing cardiovascular disease should discuss egg intake with their doctor.
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Data Source
USDA Verified DataAll nutrition values are verified from USDA laboratory analysis.
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Data Accuracy Note: Nutrition values are based on USDA FoodData Central laboratory analysis. Actual values may vary based on growing conditions, preparation methods, and specific product brands. Values are rounded to one decimal place.