Know what’s on your plate
Egg
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 140 kcal —
- Protein 13 g 26%
- Carbohydrate 0.1 g 0%
- Fat 9.8 g 13%
- Saturated fat 2.6 g 13%
- Fibre 0 g 0%
- Sugars 0.1 g —
- Sodium 124 mg 5%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 160 µg 18%
- Vitamin C 0 mg 0%
- Vitamin D 2 µg 10%
- Vitamin K 0.3 µg 0%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.46 mg 35%
- Niacin (B3) 0.08 mg 0%
- Pantothenic acid (B5) 1.5 mg 31%
- Vitamin B6 0.17 mg 10%
- Folate (B9) 47 µg 12%
- Vitamin B12 0.89 µg 37%
Minerals
- Calcium 76.8 mg 6%
- Iron 1.8 mg 10%
- Magnesium 11 mg 3%
- Phosphorus 198 mg 16%
- Potassium 138 mg 3%
- Zinc 1 mg 9%
- Copper 0.06 mg 6%
- Manganese 0.03 mg 1%
- Iodine 35.3 µg 24%
Similar foods
- Whole eggraw, fresh143 kcal / 100 g
- Egg whiteraw48 kcal / 100 g
- Fried eggwithout added fat157 kcal / 100 g
- Soft-boiled eggsoft-boiled142 kcal / 100 g
- Egg yolkraw307 kcal / 100 g
- Chickenmeat and skin, raw173 kcal / 100 g
- Eelraw310 kcal / 100 g
- Eggplantraw25 kcal / 100 g
- Shrimp or prawnraw99 kcal / 100 g
- Crabraw104 kcal / 100 g
Questions about Egg
How long should you boil an egg?
Lower it gently into simmering water: cook for about 6 minutes for a runny yolk, 9 minutes for a jammy centre or 11 minutes for a firm yolk. Cool it straight away in cold water to stop it cooking further and make it easier to peel.
How do you poach an egg without it falling apart?
Use the freshest eggs you have and crack each one into a small cup first. Slide it into barely simmering water—not a rolling boil—and cook for 3–4 minutes, until the white is set but the yolk is still soft.
How should you store eggs?
Keep eggs in their carton in the fridge, away from strong-smelling foods; the carton helps protect them and keeps the date information to hand. Refrigerate hard-boiled eggs promptly and use them within a week.
Can you eat eggs raw?
Raw or lightly cooked egg can carry harmful bacteria. For recipes such as mayonnaise, tiramisu or uncooked mousse, use pasteurised eggs; otherwise cook eggs until both the white and yolk are firm.
What can you use instead of an egg in baking?
For a cake or muffin, replace one egg with 1 tablespoon of ground linseed mixed with 3 tablespoons of water; leave it to thicken for about 5 minutes. It binds well, though it will not make a light sponge rise as well as egg.
Which dishes are made with eggs?
Eggs are the foundation of omelettes, frittatas, quiches and shakshuka, and they enrich custards and sauces such as hollandaise. For a quick meal, fold cooked vegetables and cheese into beaten eggs for an omelette.
Which nutrients stand out in eggs?
Eggs are a source of vitamin B2 and vitamin B12, and also provide vitamin A and phosphorus. A typical medium egg contains around 6.4 g of protein.
Source: ANSES–Ciqual (France) 22000 · per 100 g · carbohydrate per EU label, fibre excluded
