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Eggs

Eggs

EverydayRaw

Eggs are a nutrient-dense animal protein containing all nine essential amino acids in optimal proportions for human nutrition. The yolk provides concentrated fats, cholesterol, and micronutrients like choline and vitamin D, while the egg white consists almost entirely of protein and water. Though most commonly cooked, raw eggs are used in dressings and batters, with pasteurized versions recommended to minimize salmonella risk in uncooked applications.

Macro Impact

A 1 large egg serving contains 69 calories, 6g protein, 0g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 69 calories?
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16 min
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9 min
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7 min
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Running5 mph (12 min/mile)
6 min

Nutrition Facts

Serving size1 large egg (50 g)
Amount per serving
Calories69
% Daily Value*
Total Fat5g
6%
Saturated Fat1g
7%
Trans Fat0.0g
Polyunsaturated Fat0.7g
Monounsaturated Fat2g
Cholesterol183mg
61%
Sodium70mg
3%
Total Carbohydrate0.4g
0%
Dietary Fiber0g
0%
Total Sugars0.2g
Includes Added Sugars0g
0%
Protein6g
Vitamin D2mcg
8%
Calcium25mg
2%
Iron0.9mg
5%
Potassium66mg
1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
5 / 78 g
6%
Monounsaturated
2 / 31 g
6%
Polyunsaturated
1 / 23 g
3%
Saturated
1 / 23 g
6%
Trans
0 g
Cholesterol
183 / 300 g
61%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
3%
Omega 9
0 g
Protein
Protein
6 / 80 g
8%
Amino Acids
Histidine
0 / 3 g
5%
Isoleucine
0 / 2 g
21%
Leucine
1 / 3 g
17%
Lysine
0 / 2 g
19%
Methionine
0 / 1 g
16%
Phenylalanine
0 / 2 g
17%
Threonine
0 / 1 g
23%
Tryptophan
0 / 0 g
25%
Valine
0 / 2 g
21%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
3%
Riboflavin, B2
0 / 1 mg
19%
Niacin, B3
0 / 15 mg
0%
Pantothenic Acid, B5
1 / 5 mg
18%
Pyridoxine, B6
0 / 1 mg
3%
Biotin, B7
10 / 30 mcg
33%
Cobalamin, B12
1 / 2 mcg
28%
Folate
40 / 400 mcg
10%
Vitamin A
82 / 800 mcg
10%
Vitamin C
0 / 83 mg
0%
Vitamin D
2 / 15 mcg
11%
Vitamin E
1 / 15 mg
7%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
25 / 1k mg
3%
Copper
0 / 1 mg
4%
Iron
1 / 13 mg
7%
Magnesium
6 / 370 mg
2%
Manganese
0 / 2 mg
1%
Phosphorous
85 / 700 mg
12%
Potassium
66 / 3k mg
2%
Selenium
14 / 55 mcg
25%
Sodium
70 / 2.3k mg
3%
Zinc
1 / 10 mg
6%
Chromium
0 / 30 mcg
1%
Molybdenum
3 / 45 mcg
7%
Iodine
21 / 150 mcg
14%
Chlorine
91 / 2.3k mg
4%
Other
Ethyl Alcohol
0 g
Water
38 g
Caffeine
0 mg
Choline
147 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Egg, whole, raw, fresh. USDA Standard Reference, Legacy. Food ID 171287.
  2. 2.Egg, chicken, whole, fresh or frozen, raw. Canadian Nutrient File. Food ID 125.
  3. 3.Eggs, chicken, battery hens, raw. Frida. Public Food Key 1662.
  4. 4.Egg, chicken, whole, raw. Australian Nutrient Database. Public Food Key F003729.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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