Evidence-Based Nutrition Guide
Egg Nutrition Facts: Complete Guide
Eggs are one of the most nutrient-dense foods available. This guide covers the complete nutritional profile of eggs by size, cooking method, and part (white vs yolk), all sourced from the USDA FoodData Central database.
Last updated: June 30, 2026 · Data source: USDA FoodData Central
Quick Answer: Nutrition in One Large Egg
Nutrition by Egg Size
Egg nutrition scales proportionally with size. The USDA classifies eggs by minimum weight per egg. All values below are for one raw, whole egg based on USDA FDC ID 171287 (143 kcal per 100g).
| Size | Weight | Calories | Protein | Fat | Cholesterol |
|---|---|---|---|---|---|
| Small | 38g | 54 kcal | 4.8g | 3.6g | 141mg |
| Medium | 44g | 63 kcal | 5.5g | 4.2g | 164mg |
| Large (Standard) | 50g | 72 kcal | 6.3g | 4.8g | 186mg |
| Extra Large | 56g | 80 kcal | 7.0g | 5.3g | 208mg |
| Jumbo | 63g | 90 kcal | 7.9g | 6.0g | 234mg |
Source: USDA FoodData Central, FDC ID 171287. Values calculated from per-100g data.
Macronutrient Breakdown
Protein (6.3g per large egg)
Egg protein is considered the gold standard in protein quality. It contains all 9 essential amino acids in near-perfect proportions for human needs. The protein in eggs has a Protein Digestibility Corrected Amino Acid Score (PDCAAS) of 1.0 — the highest possible score — and a biological value of 100, which is used as the reference standard for measuring protein quality of other foods.
Approximately 60% of the protein is in the white (3.6g) and 40% in the yolk (2.7g).
Fat (4.8g per large egg)
The fat in eggs is primarily found in the yolk and consists of:
- Monounsaturated fat: 1.8g (the same type found in olive oil)
- Saturated fat: 1.6g
- Polyunsaturated fat: 1.0g (includes small amounts of omega-3 fatty acids)
- Trans fat: 0.02g (naturally occurring, not industrial)
Carbohydrates (0.4g per large egg)
Eggs contain virtually no carbohydrates, making them an excellent food for low-carb and ketogenic diets. The trace carbohydrates present are simple sugars.
Cholesterol (186mg per large egg)
All cholesterol in an egg is in the yolk. The 2020-2025 Dietary Guidelines for Americans no longer set a specific numerical limit for dietary cholesterol, noting that "individuals should eat as little dietary cholesterol as possible while consuming a healthy eating pattern." For most healthy adults, eating 1-3 eggs per day does not significantly raise blood cholesterol levels.
Vitamins in One Large Egg
| Vitamin | Amount | % Daily Value | Key Function |
|---|---|---|---|
| Vitamin A | 80 mcg RAE | 9% | Vision, immune function |
| Vitamin D | 1.0 mcg | 5% | Bone health, calcium absorption |
| Vitamin B12 | 0.45 mcg | 19% | Nerve function, red blood cells |
| Riboflavin (B2) | 0.23 mg | 18% | Energy metabolism |
| Folate (B9) | 24 mcg | 6% | Cell division, DNA synthesis |
| Vitamin E | 0.53 mg | 4% | Antioxidant protection |
| Choline | 147 mg | 27% | Brain health, liver function |
Choline deserves special attention: eggs are one of the richest dietary sources of choline, a nutrient that 90% of Americans don't get enough of. One large egg provides 27% of the adequate intake for women and 25% for men.
Minerals in One Large Egg
| Mineral | Amount | % Daily Value |
|---|---|---|
| Selenium | 15.4 mcg | 28% |
| Phosphorus | 99 mg | 14% |
| Iron | 0.88 mg | 5% |
| Zinc | 0.65 mg | 6% |
| Calcium | 28 mg | 2% |
| Potassium | 69 mg | 1% |
| Sodium | 71 mg | 3% |
How Cooking Affects Egg Nutrition
The base nutritional content of an egg doesn't change significantly between cooking methods. However, the total calories change based on whether you add fat during cooking:
| Method | Calories (1 large egg) | Added Fat |
|---|---|---|
| Boiled (hard or soft) | 72 kcal | 0g |
| Poached | 72 kcal | 0g |
| Fried (1 tsp oil) | ~92 kcal | +2-3g |
| Scrambled (1 tsp butter) | ~102 kcal | +3-4g |
| Omelet (with fillings) | ~120+ kcal | +4-6g |
Use our Egg Nutrition Calculator for precise values based on your exact preparation.
Frequently Asked Questions
How many calories are in one egg?
One large egg (50g) contains approximately 72 calories. Medium eggs have about 63 calories, and jumbo eggs have about 90 calories. The calorie count is the same for raw and boiled eggs, but fried or scrambled eggs have more calories due to added cooking fats.
Are eggs a complete protein?
Yes. Eggs contain all nine essential amino acids in the proportions needed by the human body, making them a complete protein source. The protein in eggs has the highest biological value (100) of any common food, meaning your body can utilize virtually all of it.
How much cholesterol is in an egg?
One large egg contains about 186mg of cholesterol, all of which is in the yolk. Current dietary guidelines from the USDA no longer set a specific daily cholesterol limit for healthy adults, as research shows dietary cholesterol has less impact on blood cholesterol than previously thought for most people.
What nutrients are in egg whites vs yolks?
Egg whites are almost pure protein (3.6g per white) with virtually no fat or cholesterol. Egg yolks contain the majority of the egg's vitamins (A, D, E, K, B12), minerals (iron, zinc, selenium), healthy fats, and all the cholesterol. The yolk also contains 100% of the egg's choline content.
Do eggs lose nutrients when cooked?
Cooking causes minor nutrient losses, primarily in heat-sensitive B vitamins. Boiling reduces vitamin B content by 5-10% and folate by up to 20%. However, cooking makes the protein more digestible — cooked egg protein has 91% digestibility vs 51% for raw. Overall, cooking is beneficial for egg nutrition.
Calculate Your Egg Nutrition
Use our free calculators to get exact nutrition for your specific egg preparation, size, and cooking method.
Data Sources:
- • USDA FoodData Central — Egg, whole, raw, fresh (FDC ID: 171287)
- • USDA 2020-2025 Dietary Guidelines for Americans
- • NIH Office of Dietary Supplements — Choline Fact Sheet
See our editorial policy and medical disclaimer.