Know what’s on your plate
Whole egg
Calories & nutrition facts
raw, fresh
Nutrition facts
Per 100 g% DV- Calories 143 kcal —
- Protein 13 g 25%
- Carbohydrate 0.7 g 0%
- Fat 9.5 g 12%
- Saturated fat 3.1 g 16%
- Fibre 0 g 0%
- Sugars 0.4 g —
- Sodium 142 mg 6%
- Cholesterol 372 mg 124%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 160 µg 18%
- Vitamin C 0 mg 0%
- Vitamin D 2 µg 10%
- Vitamin E 1.1 mg 7%
- 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%
- Choline 294 mg 53%
Minerals
- Calcium 56 mg 4%
- Iron 1.8 mg 10%
- Magnesium 12 mg 3%
- Phosphorus 198 mg 16%
- Potassium 138 mg 3%
- Zinc 1.3 mg 12%
- Copper 0.07 mg 8%
- Manganese 0.03 mg 1%
- Selenium 30.7 µg 56%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 143 | 13 g | 0.7 g | 9.5 g |
| 1 × large | 50 g | 72 | 6.3 g | 0.4 g | 4.8 g |
| 1 × extra large | 56 g | 80 | 7 g | 0.4 g | 5.3 g |
| 1 × jumbo | 63 g | 90 | 7.9 g | 0.5 g | 6 g |
| 1 × cup (4.86 large eggs) | 243 g | 347 | 31 g | 1.7 g | 23 g |
| 1 × medium | 44 g | 63 | 5.5 g | 0.3 g | 4.2 g |
| 1 × small | 38 g | 54 | 4.8 g | 0.3 g | 3.6 g |
| 2 × large | 100 g | 143 | 13 g | 0.7 g | 9.5 g |
| ½ × large | 25 g | 36 | 3.1 g | 0.2 g | 2.4 g |
| 3 × large | 150 g | 215 | 19 g | 1.1 g | 14 g |
| 4 × large | 200 g | 286 | 25 g | 1.4 g | 19 g |
Similar foods
- Fried whole eggchicken, cooked193 kcal / 100 g
- Whole chicken eggav, raw132 kcal / 100 g
- Whole free-range chicken eggraw132 kcal / 100 g
- Eggboiled134 kcal / 100 g
- Chicken eggwhole, raw143 kcal / 100 g
- Egg whiteraw, fresh52 kcal / 100 g
- Quail eggwhole, fresh, raw158 kcal / 100 g
- Duck eggwhole, raw164 kcal / 100 g
- Chicken egg whitewhole, raw126 kcal / 100 g
- Goose eggwhole, raw179 kcal / 100 g
Questions about Whole egg
How long should you boil an egg?
For a large egg, simmer for about 6 minutes for a runny yolk, 8 minutes for a jammy centre or 10–12 minutes for a firm yolk. Lower it into gently boiling water, then cool it in cold water so it stops cooking and is easier to peel.
How do you make scrambled eggs creamy?
Beat the eggs just until the yolks and whites are combined, then cook over low heat in a buttered pan, stirring slowly. Take them off the heat while they still look slightly soft; residual heat will finish them.
How can you tell if an egg is fresh?
An egg that sinks and lies flat in a bowl of water is generally fresher than one that stands upright; a floating egg is old and is best discarded. The float test is only a guide: crack eggs into a separate bowl and discard any with an off smell.
How should you store eggs?
Keep eggs in their carton in the fridge, away from strong-smelling foods, and avoid repeated temperature changes. Once boiled, refrigerate them within two hours and use them within a week.
Can you eat raw eggs?
Raw or lightly cooked eggs can carry Salmonella. Use pasteurised eggs for uncooked recipes such as mayonnaise, tiramisu or mousse, and cook eggs until both the white and yolk are firm for young children, older people and anyone at greater risk from food poisoning.
What can you use instead of a whole egg in baking?
For a cake or muffins, use about 60 g of plain yoghurt or unsweetened apple purée in place of one egg; both add moisture, but neither binds quite as well. For a firmer bind in patties, mix 1 tablespoon of ground flaxseed with 3 tablespoons of water and leave it to thicken for 5 minutes.
What is the difference between a whole egg and egg white?
The yolk gives a whole egg much of its fat and richness, while egg white is mostly protein and water: it has 52 kcal and 10.9 g protein per 100 g, compared with 143 kcal and 13 g protein in whole egg. Whites whip into foam; yolks help emulsify sauces such as mayonnaise.
Why do eggs turn green around the yolk when hard-boiled?
A grey-green ring forms when eggs are cooked for too long or kept hot, as compounds in the white react with iron in the yolk. It is harmless, but cooking for 10–12 minutes and cooling the eggs promptly helps prevent it.
Source: USDA FoodData Central 171287 · per 100 g · carbohydrate per EU label, fibre excluded
