Calories in Eggs: Nutrition Facts & Serving Sizes
Per 1 medium (44g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One large egg (50g) contains 72 calories with 6.3g of protein, 4.8g of fat, and just 0.4g of carbs. Per 100g, eggs provide 143 calories, 12.6g of protein, 9.5g of fat, and 0.7g of carbs. Eggs are one of the most nutrient-dense foods you can eat. They are a complete protein source with all nine essential amino acids, and the protein quality (bioavailability) is among the highest of any food. The standout micronutrient is selenium at 30.7mcg per 100g (56% daily value), plus significant amounts of vitamin B12, vitamin A, and vitamin D. Eggs are cheap, fast to cook, and incredibly versatile. Whether you scramble them for breakfast, hard-boil them for meal prep, or add them to fried rice, they are a staple for anyone serious about hitting protein targets on a budget.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (4.86 large eggs) (243g) | 347.5 | 30.6g | 1.7g | 23.1g | 0g |
| 1 medium (44g) | 62.9 | 5.5g | 0.3g | 4.2g | 0g |
| 1 extra large (56g) | 80.1 | 7.1g | 0.4g | 5.3g | 0g |
| 1 small (38g) | 54.3 | 4.8g | 0.3g | 3.6g | 0g |
| 1 jumbo (63g) | 90.1 | 7.9g | 0.4g | 6g | 0g |
| 1 large (50g) | 71.5 | 6.3g | 0.4g | 4.8g | 0g |
| 100g | 143 | 12.6g | 0.7g | 9.5g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 143 | 7% |
| Protein | 12.6g | 25% |
| Total Fat | 9.5g | 12% |
| Saturated Fat | 3.1g | 16% |
| Total Carbohydrates | 0.7g | |
| Dietary Fiber | 0g | |
| Sugars | 0.4g | 1% |
| Sodium | 142mg | 6% |
| Cholesterol | 372mg | 124% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 3.1g | 1% |
| Cholesterol | 372mg | 124% |
| Calcium | 56mg | 4% |
| Iron | 1.8mg | 10% |
| Potassium | 138mg | 3% |
| Vitamin A | 160mcg | 18% |
| Vitamin D | 2mcg | 10% |
| Vitamin B6 | 0.2mg | 12% |
| Vitamin B12 | 0.9mcg | 38% |
| Magnesium | 12mg | 3% |
| Phosphorus | 198mg | 16% |
| Zinc | 1.3mg | 12% |
| Selenium | 30.7mcg | 56% |
| Folate | 47mcg | 12% |
| Riboflavin (B2) | 0.5mg | 38% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Eggs
Eggs are one of the highest quality protein sources available. The protein in eggs has a biological value of 100, meaning your body can absorb and use nearly all of it for muscle repair and growth. Each large egg gives you 6.3g of protein for just 72 calories, which is an excellent ratio for anyone on a cut.
The 30.7mcg of selenium per 100g is a major benefit. Selenium acts as an antioxidant, protecting cells from oxidative stress caused by intense training. It also supports thyroid function, which regulates metabolism. If your thyroid is not functioning optimally, fat loss becomes harder.
Eggs are one of the few natural food sources of vitamin D (2mcg per 100g), which supports bone health, immune function, and testosterone production. Most young adults are deficient in vitamin D, especially those who spend most of their time indoors.
The choline content in eggs (found primarily in the yolk) supports brain function and liver health. One large egg provides about 147mg of choline, roughly 27% of the daily adequate intake.
For meal prep, eggs are unbeatable in convenience. Hard-boil a dozen on Sunday and you have portable protein snacks for the week. They cook in under 5 minutes scrambled, and they add protein to any meal. At roughly $0.25 per egg, they are one of the cheapest protein sources available.
Dietary Considerations
Eggs are naturally gluten-free and low-carb, making them keto-friendly (0.7g carbs per 100g). They are vegetarian but not vegan. Eggs are excellent for weight loss because the combination of protein and fat keeps you satiated. The cholesterol content is 372mg per 100g, which is above the old 300mg daily guideline. However, current research shows dietary cholesterol has minimal impact on blood cholesterol for most people. If you have specific concerns, consult a doctor. For anyone doing a low-fat diet, egg whites (52 cal per 100g) are a leaner alternative, though you lose the micronutrients found in the yolk.
Daily Intake (100g)
100g of egg provides 7% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in an egg?
One large egg (50g) has 72 calories. A medium egg (44g) has 63 calories, and an extra large egg (56g) has 80 calories. Per 100g, eggs contain 143 calories.
Is egg good for weight loss?
Yes, eggs are great for weight loss. At 72 calories per large egg with 6.3g of protein, they keep you full without many calories. Studies show that eating eggs for breakfast increases satiety and can reduce overall calorie intake throughout the day.
How much protein in an egg?
One large egg (50g) has 6.3g of protein. Per 100g, eggs contain 12.6g of protein. The protein is split roughly 60/40 between the white and the yolk. Eating the whole egg gives you the full amino acid profile plus additional nutrients.
Are egg yolks bad for you?
No. Egg yolks contain most of the egg's nutrients, including vitamin D, vitamin A, selenium, and choline. The cholesterol in yolks (about 186mg per large egg) does not significantly raise blood cholesterol for most healthy people. Eating whole eggs is recommended over whites alone for the nutritional benefits.
How many eggs can I eat per day?
Most healthy adults can eat 2 to 3 whole eggs per day without concern. Some research supports up to 3 eggs daily with no adverse effects on heart health markers. If you are eating more, consider mixing whole eggs with egg whites to manage fat and cholesterol intake.
What is the difference between egg whites and whole eggs?
Egg whites have 52 calories per 100g with 11g of protein and almost no fat. Whole eggs have 143 calories per 100g with 12.6g of protein and 9.5g of fat. Whites are leaner, but whole eggs provide vitamin D, selenium, choline, and other micronutrients concentrated in the yolk.
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