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Eggs Nutrition Facts: Are Eggs Good for You?
Based on USDA data for whole, raw, fresh eggs, they are high in protein, providing 25% of the Daily Value (DV) per 100 grams. They are also high in selenium, riboflavin, vitamin B12, and choline. Eggs contain almost no carbohydrates, fiber, or sugar. They do contain saturated fat (16% DV) and are very high in cholesterol (124% DV). How eggs fit into a diet depends on portion size and what else you eat.
Per 100 g · Egg, whole, raw, fresh
What stands out in eggs
- High in protein. A 100-gram portion of raw egg provides 12.6 grams of protein. This amount supplies 25% of the Daily Value for protein.
- High in key micronutrients. Per 100 grams, eggs are high in several micronutrients, including selenium (56% DV), riboflavin (35% DV), vitamin B12 (37% DV), and choline (53% DV).
- Cholesterol and fat content. Eggs contain 372 mg of cholesterol per 100 grams, which is 124% of the Daily Value. The same portion also has 9.5 grams of total fat, including 3.1 grams of saturated fat (16% DV).
- Good source of vitamins and minerals. Eggs are a good source of several other nutrients. Per 100 grams, they provide iron (10% DV), phosphorus (16% DV), zinc (12% DV), vitamin A (18% DV), and vitamin D (10% DV).
What to keep in mind
- A 100-gram serving of egg contains 372 mg of cholesterol, which is 124% of the recommended Daily Value. It also provides 3.1 grams of saturated fat, or 16% of the Daily Value.
Eggs nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 143 kcal | – |
| Protein | 12.6 g | 25% |
| Total fat | 9.5 g | 12% |
| Saturated fat | 3.1 g | 16% |
| Monounsaturated fat | 3.7 g | – |
| Polyunsaturated fat | 1.9 g | – |
| Cholesterol | 372 mg | 124% |
| Carbohydrate | 0.72 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0.37 g | – |
| Water | 76.2 g | – |
| Sodium | 142 mg | 6% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 138 mg | 3% |
| Calcium | 56 mg | 4% |
| Iron | 1.8 mg | 10% |
| Magnesium | 12 mg | 3% |
| Phosphorus | 198 mg | 16% |
| Zinc | 1.3 mg | 12% |
| Copper | 0.07 mg | 8% |
| Manganese | 0.03 mg | 1% |
| Selenium | 30.7 mcg | 56% |
| Vitamin A (RAE) | 160 mcg | 18% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 2 mcg | 10% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 0.3 mcg | 0% |
| Thiamin (B1) | 0.04 mg | 3% |
| Riboflavin (B2) | 0.46 mg | 35% |
| Niacin (B3) | 0.07 mg | 0% |
| Vitamin B6 | 0.17 mg | 10% |
| Folate (DFE) | 47 mcg | 12% |
| Vitamin B12 | 0.89 mcg | 37% |
| Choline | 294 mg | 53% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Eggs by portion
The nutrition information changes with portion size. A single large egg (50 g) has 72 calories, 6.3 grams of protein, and 4.8 grams of fat. An extra large egg (56 g) provides 80 calories and 7.1 grams of protein. A cup of raw egg, which is about 4.86 large eggs, contains 347 calories, 30.6 grams of protein, and 23.1 grams of fat. All listed portions contain less than one gram of carbohydrates.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 large | 50 g | 72 | 6.3 g | 0.4 g | 0 g | 4.8 g |
| 1 extra large | 56 g | 80 | 7.1 g | 0.4 g | 0 g | 5.3 g |
| 1 jumbo | 63 g | 90 | 7.9 g | 0.5 g | 0 g | 6 g |
| 1 cup (4.86 large eggs) | 243 g | 347 | 30.6 g | 1.7 g | 0 g | 23.1 g |
| 1 medium | 44 g | 63 | 5.5 g | 0.3 g | 0 g | 4.2 g |
| 1 small | 38 g | 54 | 4.8 g | 0.3 g | 0 g | 3.6 g |
How eggs compares with other dairy, egg and plant-milk foods
Among 15 similar dairy, egg, and plant-milk foods, whole eggs rank highly for several nutrients. Per 100 grams, they are first for selenium and folate content, second for iron, and fourth for protein. Compared to similar foods, eggs have more protein (12.6 g) than cottage cheese (11.1 g) or Greek yogurt (10.2 g). They have more total fat (9.5 g) than those foods but less than coconut milk (21.3 g). Eggs have the lowest carbohydrate content (0.72 g) of the four.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Eggs | 143 | 12.6 g | 0.72 g | 0 g | 9.5 g |
| Cottage Cheese | 98 | 11.1 g | 3.4 g | 0 g | 4.3 g |
| Coconut Milk | 197 | 2 g | 2.8 g | n/a g | 21.3 g |
| Greek Yogurt | 59 | 10.2 g | 3.6 g | 0 g | 0.39 g |
| Plain Yogurt | 61 | 3.5 g | 4.7 g | 0 g | 3.2 g |
Quick answers
How much protein is in one large egg?
According to USDA data, one large egg (50 grams) contains 6.3 grams of protein.
How many calories are in an egg?
A large egg has 72 calories. Calorie content varies by size: an extra large egg has 80 calories, a jumbo egg has 90 calories, and a medium egg has 63 calories.
Do eggs have carbs or sugar?
Eggs contain very few carbohydrates. A large egg has 0.4 grams of carbs and 0.2 grams of total sugars. They contain no dietary fiber.
When to talk to a doctor or dietitian
- Eggs contains eggs, one of the major food allergens in the US. If you have a known or suspected eggs allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- The USDA values describe raw egg. Food safety guidance is to cook eggs until the white and yolk are firm, especially for pregnant people, older adults and young children.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how eggs fits your situation.
Last updated October 21, 2026