Eggs Nutrition Facts: Calories, Vitamins & Minerals
Eggs nutrition facts per 100 g and per serving
Figures are for: Egg
| Nutrient | Per 100 g | Serving: one, 50 g |
|---|---|---|
| Calories | 155 kcal | 78 kcal |
| Energy (kilojoules) | 649 kJ | 324 kJ |
| Protein | 13 g | 6.5 g |
| Fat | 11 g | 5.5 g |
| incl. saturated | 3.3 g | 1.7 g |
| Total carbohydrates | 1.1 g | 0.6 g |
| incl. sugars | 1.1 g | 0.6 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.3 g | 0.2 g |
| Omega-3 (EPA+DHA) | 60 mg | 30 mg |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
155 kcal (649 kJ) per 100 g · P/F/C 13/11/1.1 g
One medium piece (≈50 g) — 78 kcal (324 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: medium salt: low fiber: low
Are eggs healthy?
Yes. On their nutrient profile, eggs are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Protein: 6.5 g per serving — 12% of the 56 g daily reference for a 70 kg (154 lb) adult.
A typical serving (one, 50 g) has 78 kcal, 6.5 g protein, 5.5 g fat and 0.6 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
An egg is an inexpensive complete protein — about 6–7 g each — plus vitamin D, B12 and choline. Most of the vitamins sit in the yolk.
protein 33%fat 64%carbs 3%
Vitamins and minerals in eggs
Per 100 g, the standouts are selenium — 31 mcg, 56% of the Daily Value; vitamin B12 — 0.89 mcg, 37% of the Daily Value; riboflavin — 0.46 mg, 35% of the Daily Value.
| Nutrient | Per 100 g | Serving: one, 50 g | % DV |
|---|---|---|---|
| Vitamin A | 160 mcg | 80 mcg | 9% |
| Vitamin D | 2 mcg | 1 mcg | 5% |
| Vitamin E | 1.1 mg | 0.53 mg | 4% |
| Thiamin (B1) | 0.04 mg | 0.02 mg | 2% |
| Riboflavin (B2) | 0.46 mg | 0.23 mg | 18% |
| Vitamin B6 | 0.17 mg | 0.09 mg | 5% |
| Folate (B9) | 47 mcg | 24 mcg | 6% |
| Vitamin B12 | 0.89 mcg | 0.45 mcg | 19% |
| Potassium | 138 mg | 69 mg | 1% |
| Calcium | 56 mg | 28 mg | 2% |
| Magnesium | 12 mg | 6 mg | 1% |
| Phosphorus | 198 mg | 99 mg | 8% |
| Iron | 1.8 mg | 0.88 mg | 5% |
| Zinc | 1.3 mg | 0.65 mg | 6% |
| Copper | 0.07 mg | 0.04 mg | 4% |
| Selenium | 31 mcg | 15 mcg | 28% |
| Cholesterol | 372 mg | 186 mg | 62% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Egg, whole, raw, fresh” (FDC ID 171287, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Eggs calories by weight, 20–150 g
30 g of eggs has 47 calories and 50 g has 78. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 20 g | 31 | 2.6 / 2.2 / 0.2 |
| 30 g | 47 | 3.9 / 3.3 / 0.3 |
| 50 g — typical serving | 78 | 6.5 / 5.5 / 0.6 |
| 100 g | 155 | 13 / 11 / 1.1 |
| 150 g | 233 | 20 / 17 / 1.7 |
Free to reuse with a link to the source, CC BY 4.0
Calories in eggs by piece and serving
| Measure | Kcal | P / F / C, g |
|---|---|---|
| 1 small (44 g) | 68 | 5.7 / 4.8 / 0.5 |
| 1 medium (50 g) | 78 | 6.5 / 5.5 / 0.6 |
| 1 large (56 g) | 87 | 7.3 / 6.2 / 0.6 |
How we count
Piece weights are averages. Spoons are level US measures: 1 tsp = 4.9 ml, 1 tbsp = 14.8 ml, 1 cup = 240 ml; the weight follows the density of the food (USDA FoodData Central measure weights). The diary uses the same measures — log a portion in pieces, spoons or grams.
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Eggs: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Fried eggs with tomatoes | 121 | 7.5 / 9 / 3.1 |
| Poached egg | 143 | 13 / 9.5 / 0.7 |
| Egg | 155 | 13 / 11 / 1.1 |
| Quail egg | 158 | 12 / 11 / 0.6 |
| Scrambled eggs | 170 | 11 / 13 / 1.6 |
| Duck egg | 185 | 13 / 14 / 1.5 |
| Fried eggs | 196 | 12 / 16 / 0.8 |
| Fried eggs with ham | 215 | 15 / 17 / 1 |
Calories in dishes with eggs
| Dish | Serving | Kcal per serving | Eggs in it |
|---|---|---|---|
| Spanish potato omelette | 250 g | 500 | ≈100 g |
| Green shakshuka | 260 g | 309 | ≈101 g |
| Menemen (Turkish scrambled eggs) | 280 g | 286 | ≈100 g |
| Pide with cheese and egg | 230 g | 587 | ≈51 g |
| Buckwheat galette with ham and cheese | 230 g | 465 | ≈50 g |
| Salmon and spinach quiche | 200 g | 526 | ≈41 g |
| Chicken and mushroom quiche | 200 g | 504 | ≈40 g |
| Cherry clafoutis | 150 g | 219 | ≈25 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
Eggs: more nutrition highlights
They contain omega-3 EPA and DHA — about 60 mg per 100 g, or roughly 30 mg per serving.
How much movement is one serving?
A serving (one, 50 g) is 78 kcal — roughly 25 min of easy walking or 10 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for eggs
No need to swap: eggs already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 1.1 g (red is over 22.5 g), saturated fat 3.3 g (over 5 g) and salt 0.3 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair eggs with
A serving of eggs has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Eggs vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Egg Whites | 50 | 11 / 0.2 / 0.7 |
| Eggs | 155 | 13 / 11 / 1.1 |
| Omelette | 184 | 10 / 15 / 2.1 |
Eggs: head-to-head comparisons
FAQ
How many calories are in 100 g of eggs?
100 g of eggs has 155 calories, with 13 g protein, 11 g fat and 1.1 g carbohydrates.
How many calories are in a serving of eggs?
A serving (one, 50 g) has 78 calories: 6.5 g protein, 5.5 g fat and 0.6 g carbs.
What are the macros of eggs?
Per 100 g: 13 g protein, 1.1 g carbs and 11 g fat. By calories that's about 33% protein, 3% carbs and 64% fat.
How long do you have to walk to burn a serving of eggs?
About 25 min of easy walking or 10 min of cycling for a 70 kg (154 lb) person — that's the 78 calories in a serving (one, 50 g).
What vitamins and minerals are in eggs?
Per 100 g, eggs are richest in selenium (31 mcg, 56% DV), vitamin B12 (0.89 mcg, 37% DV), riboflavin (0.46 mg, 35% DV) — from USDA FoodData Central record 171287.
How many calories are in one egg?
A medium one (about 50 g) has 78 calories; a small one (44 g) 68 and a large one (56 g) 87.
How much fiber is in eggs?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in eggs change with the type and cooking method?
Per 100 g it ranges from 121 kcal (fried eggs with tomatoes) to 215 kcal (fried eggs with ham); egg is in between, at 155 kcal.