Nutrition for Egg (raw)

Calories, Protein, Vitamins and More


image of egg source

Egg Nutrition Summary

One raw egg (50 grams or 1.76 oz) contains 72 calories and 6.3 grams of protein. Egg consist of 76% water, 13% protein, 10% fat, and less than 1% of carbohydrates.

Egg is an excellent source of many nutrients, including Vitamin A, Vitamin D and calcium. It also contains significant amounts of protein, potassium, riboflavin, selenium, choline and phosphorus.

In one raw egg:

  • Calories: 72
  • Protein: 6.3 g
  • Sugar: 0.2 g
  • Fat: 4.8 g, (Saturated: 1.6 g)
  • Cholesterol: 186 mg
  • Sodium: 71 mg
There is no significant amounts of dietary fiber in egg.

See the Egg Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Egg, whole, raw, fresh.

Calories in Egg

Egg has 72 calories per egg or 144 calories for every 100 grams. Most of its calories are from fat and protein.

62 percent of calories in egg are from fat, 36% of calories are from protein and 2% of calories are from carbohydrates.

Calories from Carbs

A small portion, or 2% the calories in raw egg are from carbohydrates. The carbs in egg are mostly in the form of sugar (100%).

  • Sugar: 0.2 g
There is no significant amounts of dietary fiber or starch in egg.

Calories from Fat

The majority, or 62% of the calories in raw egg are from fat. Egg has a moderate amount of total fat, with 4.8 grams or 7% of recommended daily values per egg. It also is cholestrol free. Most of the fat in egg are healthier unsaturated fats:

  • Total fat: 4.8 g
  • Saturated fat: 1.6 g
  • Monounsaturated fat: 1.8 g
  • Polyunsaturated fat: 1 g
There is no significant amounts of cholestrol in egg.

Omega-6 in Egg

A good source of omega-6 fatty acids, every egg of egg contains a total of 0.9 grams of omega-6. In addition, a large portion of the omega-6 in egg comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.78 g
  • other omega 6: 0.09 g

Calories Similar to Egg

Some other dairy or egg products with similar calories to egg by weight:

Protein in Egg

An excellent source of protein, a single egg contains 13% of recommended daily values or 6.3 grams of protein. In addition, egg is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 6.28 g
  • Tryptophan: 0.08 g
  • Threonine: 0.28 g
  • Isoleucine: 0.34 g
  • Leucine: 0.54 g
  • Lysine: 0.46 g
  • Methionine: 0.19 g
  • Phenylalanine: 0.34 g
  • Valine: 0.43 g
  • Histidine: 0.15 g

Protein Similar to Egg

Some other dairy or egg products with similar amounts of protein to egg by weight:

Vitamins and Minerals in Egg

An good source of nutrients, raw egg contains abundant amounts of Vitamin A and calcium. In fact, a single egg contains 11% of recommended daily values or 80 ug of Vitamin A.

Vitamins in egg (1 large):
  • Vitamin a: 80 ug
  • Riboflavin: 0.2 mg
  • Niacin: < 0.1 mg
  • Vitamin b6: 0.1 mg
  • Vitamin e: 0.5 mg
  • Folate: 23.5 ug
  • Vitamin b12: 0.4 ug
  • Vitamin k: 0.2 ug
Minerals in egg (1 large):
  • Calcium: 28 mg
  • Potassium: 69 mg
  • Iron: 0.9 mg
  • Magnesium: 6 mg
  • Zinc: 0.6 mg
  • Selenium: 15.4 ug
  • Phosphorus: 99 mg
  • Copper: < 0.1 mg
  • Choline: 146.9 mg
There is no significant amounts of manganese, thiamin, pantothenic acid or vitamin c in egg.

Similar to Egg for Vitamin A

Here are some other dairy or egg products with similarly abundant amounts of Vitamin A to egg:

Flavonoids and Carotenoids in Egg [3]

Egg contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin. In one egg:

  • lutein + zeaxanthin: 252 ug

Egg Nutrition Chart

Egg:

( - g )

calories
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sugar G
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monounsaturated fat G
polyunsaturated fat G
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iron
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magnesium
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potassium
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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niacin (Vitamin B3)
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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histidine
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isoleucine
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leucine
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lysine
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methionine
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phenylalanine
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threonine
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tryptophan
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valine
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fluoride
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choline
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Egg in Cooking

Egg is in the top 10 most popular ingredients for recipes. Most recipes call for one or two eggs.

Friends and Relatives of Egg

Other similar relatives:


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