Nutrition for Egg (raw)
Calories, Protein, Vitamins and More
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
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% 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
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. Most of the fat in egg are healthier unsaturated fats.
Egg contains 186 mg of cholesterol and no trans-fat.
Egg contains 186 mg of cholesterol and no trans-fat.
- Total fat: 4.8 g
- Cholesterol: 186 mg
- Saturated fat: 1.6 g
- Monounsaturated fat: 1.8 g
- Polyunsaturated fat: 1 g
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:- Ricotta Cheese: +4 calories
- Half and Half: -6 calories
- Vanilla Yogurt: -22 calories
- Cottage Cheese: -23 calories
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:- Cottage Cheese: -0.7 grams
- Feta Cheese: +0.8 grams
- Greek Yogurt: -1.3 grams
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
- 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
Similar to Egg for Vitamin A
Here are some other dairy or egg products with similarly abundant amounts of Vitamin A to egg:- Kefir: +5.5 UG
- Cheese: +7 UG
- Whipping Cream: +14 UG
- Sour Cream: -18 UG
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
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