Eggs: Calories, Nutrition & Healthier Swaps
155 kcal per 100 g · Nutri-Score B
sugar: low saturated fat: medium salt: low fiber: low
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.
Eggs nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: one, 55 g |
|---|---|---|
| Calories | 155 kcal | 85 kcal |
| Protein | 13 g | 7.2 g |
| Fat | 11 g | 6.1 g |
| incl. saturated | 3.3 g | 1.8 g |
| Carbohydrates | 1.1 g | 0.6 g |
| incl. sugars | 1.1 g | 0.6 g |
| Fiber | 0 g | 0 g |
| Salt | 0.3 g | 0.2 g |
| Omega-3 (EPA+DHA) | 60 mg | 33 mg |
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.
Eggs: nutrition highlights
It contains omega-3 EPA and DHA — about 60 mg per 100 g, or roughly 33 mg per serving.
On the open Nutri-Score algorithm, eggs gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (one, 55 g) is 85 kcal — roughly 28 min of easy walking or 11 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.
Healthier swaps for Eggs
There's no swap in our base that is clearly better at the same calories — eggs is already one of the better choices in its category.