🥚 One large whole raw egg (50g) contains approximately 78 kcal, 6g protein and 5g fat. Per 100g, raw whole egg provides 155 kcal.
Source: USDA FoodData Central · Raw, Whole, Large · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Choline | 293mg | 53% | |
| Selenium | 30.7µg | 56% | |
| Riboflavin (B2) | 0.46mg | 35% | |
| Vitamin B12 | 1.11µg | 46% | |
| Vitamin D | 2.0µg | 20% | |
| Phosphorus | 198mg | 16% | |
| Vitamin A (RAE) | 160µg | 18% | |
| Zinc | 1.29mg | 12% | |
| Iron | 1.75mg | 10% | |
| Folate (B9) | 47µg | 12% |
| Weight | Calories | Protein | Fat | Carbs |
|---|
One large egg = 50g. Yolk contains all the fat, cholesterol, and most vitamins. White is mostly protein. Cooking method matters: poached/boiled = 78 kcal; fried in butter = ~108 kcal.
Eggs are the most concentrated common dietary source of choline, providing 293mg per 100g (53% DV) — primarily in the yolk. Choline is essential for brain development during pregnancy, liver function, nerve signal transmission via acetylcholine, and cell membrane integrity. An estimated 90% of Americans are choline-deficient. Choline deficiency during pregnancy impairs fetal brain development — yet eggs are one of the most effective dietary solutions. The Institute of Medicine recommends 450mg/day for pregnant women — two large eggs provide the majority of this requirement.
Eggs contain all 9 essential amino acids in proportions that precisely match human needs — achieving the maximum PDCAAS (protein quality score) of 1.0. This is why eggs have long been the reference standard against which all other protein foods are compared. The amino acid profile is particularly rich in leucine (triggering muscle protein synthesis), methionine (liver health), and tryptophan (serotonin production). Egg protein is also among the most digestible — bioavailability of cooked egg protein is ~91%.
Egg yolks are rich in lutein and zeaxanthin — carotenoids that accumulate in the macula of the retina and act as natural blue-light filters. Although the absolute amounts are less than in some vegetables, the lutein and zeaxanthin in egg yolks have significantly higher bioavailability (up to 3× more absorbable) than from plant sources because they are packaged with fat in the yolk. Regular egg consumption is associated with reduced risk of age-related macular degeneration and cataracts.
For decades, eggs were incorrectly blamed for cardiovascular disease due to their cholesterol content. Multiple large meta-analyses (including a 2020 analysis of 33 studies covering 1.7 million people) have found no significant association between egg consumption and cardiovascular disease in healthy people. For most people, dietary cholesterol has minimal impact on blood cholesterol because the liver compensates by reducing its own production. Eggs' saturated fat content (1.9g/egg) is more relevant than their cholesterol for cardiovascular risk.
Nutrition values from USDA FoodData Central. Not medical advice.