Calories in Egg
Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central
Calculate Calories for Any Egg Weight
Nutrition Facts
* % Daily Value based on a 2,000 kcal diet.
Vitamins & Minerals — per 100g
| 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% |
Calories in Egg by Weight
| Weight | Calories | Protein | Fat | Carbs |
|---|
Macronutrient Breakdown — per 100g
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.
Micronutrient Highlights
Egg Health Benefits
Choline — The Most Important Nutrient in Eggs
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.
Complete Protein — PDCAAS 1.0
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%.
Eye Health — Lutein and Zeaxanthin
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.
Cholesterol Rehabilitation
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.
Egg vs Other Dairy & Proteins — Calorie Comparison
Is Egg Suitable for Your Diet?
Related Calculators
Frequently Asked Questions
Sources
Nutrition values from USDA FoodData Central. Not medical advice.