Egg, whole, raw, fresh
FDC 171287large (50 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 62 · +27 vs Dairy & eggs medianA whole raw egg scores 62 of 100, a Good band result that ranks 5th of 60 in the dairy and eggs category, well above the group's median score of 35. Protein is excellent at 25% DV per 100g, with vitamin A at a good 18% DV and iron at 10% DV, and fat is the leading macro at 143 calories per 100g.
Eggs are typically scrambled, fried, boiled, or baked into countless dishes, with one large egg at 50g a standard reference portion. The main caveat is cholesterol, notable at 372mg per 100g, a figure worth keeping in mind for anyone tracking daily cholesterol intake across meals rather than judging the egg by protein alone.
See how this score is calculated, build a plate around egg, whole, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | 7% |
| Total fat | 9.5 g | 12% |
| Saturated fat | 3.1 g | 16% |
| Cholesterol | 372 mg | 124% |
| Sodium | 142 mg | 6% |
| Carbohydrate | 0.72 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.37 g | |
| Protein | 13 g | 25% |
| Potassium | 138 mg | 3% |
| Calcium | 56 mg | 4% |
| Iron | 1.8 mg | 10% |
| Magnesium | 12 mg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 160 µg | 18% |
| Vitamin E | 1.1 mg | 7% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | 4% |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1.6 g | 8% |
| Cholesterol | 186 mg | 62% |
| Sodium | 71 mg | 3% |
| Carbohydrate | 0.36 g | 0% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0.19 g | |
| Protein | 6.3 g | 13% |
| Potassium | 69 mg | 1% |
| Calcium | 28 mg | 2% |
| Iron | 0.88 mg | 5% |
| Magnesium | 6 mg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 80 µg | 9% |
| Vitamin E | 0.53 mg | 4% |
Source: USDA FoodData Central · Public domain
FDC 171287Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the dairy & eggs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin ADensity 65 vs 62Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin DDensity 70 vs 62Yogurt, Greek, plain, nonfatDensity 70 vs 62Original analysis by NutriVerdict
In the kitchen and how to use it
A whole egg is one of the most versatile items in the kitchen, equally at home soft-boiled for a salad, scrambled soft for breakfast, poached over greens, or whisked into a custard or quiche base. Beyond eating them straight, eggs act as a binder in meatballs and baked goods, a leavener when whipped into meringues, and an emulsifier in sauces like mayonnaise and hollandaise. The yolk carries most of the richness and color, while the white sets up firm and provides the structure in baked goods, and the two are often separated for recipes that need only one or the other.
Fresh eggs should be stored in the refrigerator, ideally in their carton to protect them from absorbing odors, and kept pointed end down; a very fresh egg tends to have a compact yolk and thicker white that holds its shape when cracked into a pan, while older eggs spread thinner. At 143 calories and 12.6 grams of protein per 100 grams, a single large egg at 50 grams works out to a modest, protein-dense addition to a meal, contributing protein at 25% of the daily value along with vitamin A at 18% and iron at 10%, making it an easy way to round out a simple breakfast or salad.
Frequently asked questions about egg, whole
How many calories are in a raw whole egg?
A raw whole egg has 143 calories per 100 grams, or roughly 71 calories for a 50-gram large egg.
Is egg a good source of protein?
Yes, whole egg provides 12.6 grams of protein per 100 grams, reaching 25% of the daily value.
How should fresh eggs be stored?
Keep them refrigerated in their carton, pointed end down, to protect quality and freshness.