Egg nutrition facts

Egg (1 large, 50 g) has 78 calories, 6.3 g protein, 0 g fiber, 5.3 g fat. It is an excellent source of selenium (28% DV), choline (27% DV), vitamin B12 (23% DV) and a good source of riboflavin and pantothenic acid.

Selenium 28% DV Choline 27% DV Vitamin B12 23% DV Riboflavin 20% DVPantothenic acid 14% DV

#11 of 17 dairy and eggs for vitamin B12 #7 of 17 dairy and eggs for riboflavin

Nutrition Facts

Serving size1 large (50 g)

Calories78

Total Fat 5.3g6.8%

Saturated Fat 1.6g8.2%

Cholesterol 186mg62%

Sodium 62mg2.7%

Total Carbohydrate 0.6g0.2%

Dietary Fiber 0g0%

Total Sugars 0.6g

Protein 6.3g13%

Vitamin D 1.1µg5.5%

Calcium 25mg1.9%

Iron 0.6mg3.3%

Potassium 63mg1.3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 33%
■ Fat 64%
■ Carbohydrate 3%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

1.8

Inflammatory profile average for whole foods

Lower is more anti-inflammatory. Percentile 42 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in egg

Nutrient	Per 1 large	% Daily Value
Macronutrients
Calories	78 kcal	3.9%
Protein	6.3 g	13%
Total fat	5.3 g	6.8%
Carbohydrate	0.6 g	0.2%
Fiber	0 g	0%
Sugars	0.6 g	no DV
Fats
Saturated fat	1.6 g	8.2%
Monounsaturated fat	2 g	no DV
Polyunsaturated fat	0.7 g	no DV
Omega-3 (ALA+EPA+DHA)	0.04 g	no DV
Omega-6 (linoleic)	0.59 g	no DV
Cholesterol	186 mg	62%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.03 mg	2.8%
Riboflavin (B2)	0.26 mg	20%
Niacin (B3)	0 mg	0.2%
Pantothenic acid (B5)	0.7 mg	14%
Vitamin B6	0.06 mg	3.6%
Folate (DFE)	22 µg	5.5%
Vitamin B12	0.56 µg	23%
Vitamin A (RAE)	74 µg	8.3%
Vitamin E	0.52 mg	3.4%
Vitamin D	1.1 µg	5.5%
Vitamin K	0.1 µg	0.1%
Choline	147 mg	27%
Minerals
Sodium	62 mg	2.7%
Calcium	25 mg	1.9%
Iron	0.6 mg	3.3%
Magnesium	5 mg	1.2%
Phosphorus	86 mg	6.9%
Potassium	63 mg	1.3%
Zinc	0.5 mg	4.8%
Copper	0.01 mg	0.7%
Manganese	0.01 mg	0.6%
Selenium	15.4 µg	28%
Carotenoids
Beta-carotene	6 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	176 µg	no DV
Other
Caffeine	0 mg	no DV
Water	37 g	no DV
Amino acids
Tryptophan	0.076 g	no DV
Threonine	0.302 g	no DV
Isoleucine	0.343 g	no DV
Leucine	0.537 g	no DV
Lysine	0.452 g	no DV
Methionine	0.196 g	no DV
Phenylalanine	0.334 g	no DV
Valine	0.384 g	no DV
Histidine	0.149 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	155 kcal	7.8%
Protein	12.6 g	25%
Total fat	10.6 g	14%
Carbohydrate	1.1 g	0.4%
Fiber	0 g	0%
Sugars	1.1 g	no DV
Fats
Saturated fat	3.3 g	16%
Monounsaturated fat	4.1 g	no DV
Polyunsaturated fat	1.4 g	no DV
Omega-3 (ALA+EPA+DHA)	0.08 g	no DV
Omega-6 (linoleic)	1.19 g	no DV
Cholesterol	373 mg	124%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.07 mg	5.5%
Riboflavin (B2)	0.51 mg	39%
Niacin (B3)	0.1 mg	0.4%
Pantothenic acid (B5)	1.4 mg	28%
Vitamin B6	0.12 mg	7.1%
Folate (DFE)	44 µg	11%
Vitamin B12	1.11 µg	46%
Vitamin A (RAE)	149 µg	17%
Vitamin E	1.03 mg	6.9%
Vitamin D	2.2 µg	11%
Vitamin K	0.3 µg	0.2%
Choline	294 mg	53%
Minerals
Sodium	124 mg	5.4%
Calcium	50 mg	3.8%
Iron	1.2 mg	6.6%
Magnesium	10 mg	2.4%
Phosphorus	172 mg	14%
Potassium	126 mg	2.7%
Zinc	1.1 mg	9.5%
Copper	0.01 mg	1.4%
Manganese	0.03 mg	1.1%
Selenium	30.8 µg	56%
Carotenoids
Beta-carotene	11 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	353 µg	no DV
Other
Caffeine	0 mg	no DV
Water	75 g	no DV
Amino acids
Tryptophan	0.153 g	no DV
Threonine	0.604 g	no DV
Isoleucine	0.686 g	no DV
Leucine	1.075 g	no DV
Lysine	0.904 g	no DV
Methionine	0.392 g	no DV
Phenylalanine	0.668 g	no DV
Valine	0.767 g	no DV
Histidine	0.298 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	44 kcal	2.2%
Protein	3.6 g	7.1%
Total fat	3 g	3.9%
Carbohydrate	0.3 g	0.1%
Fiber	0 g	0%
Sugars	0.3 g	no DV
Fats
Saturated fat	0.9 g	4.6%
Monounsaturated fat	1.2 g	no DV
Polyunsaturated fat	0.4 g	no DV
Omega-3 (ALA+EPA+DHA)	0.02 g	no DV
Omega-6 (linoleic)	0.34 g	no DV
Cholesterol	106 mg	35%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.02 mg	1.6%
Riboflavin (B2)	0.15 mg	11%
Niacin (B3)	0 mg	0.1%
Pantothenic acid (B5)	0.4 mg	7.9%
Vitamin B6	0.03 mg	2%
Folate (DFE)	12 µg	3.1%
Vitamin B12	0.31 µg	13%
Vitamin A (RAE)	42 µg	4.7%
Vitamin E	0.29 mg	1.9%
Vitamin D	0.62 µg	3.1%
Vitamin K	0.1 µg	0.1%
Choline	83 mg	15%
Minerals
Sodium	35 mg	1.5%
Calcium	14 mg	1.1%
Iron	0.3 mg	1.9%
Magnesium	3 mg	0.7%
Phosphorus	49 mg	3.9%
Potassium	36 mg	0.8%
Zinc	0.3 mg	2.7%
Copper	0 mg	0.4%
Manganese	0.01 mg	0.3%
Selenium	8.7 µg	16%
Carotenoids
Beta-carotene	3 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	100 µg	no DV
Other
Caffeine	0 mg	no DV
Water	21 g	no DV
Amino acids
Tryptophan	0.043 g	no DV
Threonine	0.171 g	no DV
Isoleucine	0.194 g	no DV
Leucine	0.305 g	no DV
Lysine	0.256 g	no DV
Methionine	0.111 g	no DV
Phenylalanine	0.189 g	no DV
Valine	0.217 g	no DV
Histidine	0.084 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #173424 ("Egg, whole, cooked, hard-boiled").

Egg variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Sugars g	Potassium mg	Sodium mg
Egg (this page)	155	12.6	10.6	1.1	1.1	126	124
Raw	143	12.4	10	1	0.4	132	129
Fried	196	13.6	14.8	0.8	0.4	152	207
Scrambled	149	10	11	1.6	1.4	132	145
Egg white, raw	52	10.7	0.2	2.4	0.7	163	166
Egg yolk, raw	322	16.2	28.8	1	0.6	109	48

Nutrients in egg, in detail

Protein in egg

Compare egg with…

Chicken breast vs Egg

Frequently asked questions

How many calories are in egg?

Egg has 78 calories per 1 large (50 g), or 155 calories per 100 g, according to USDA FoodData Central.

How much protein is in egg?

6.3 g of protein per 1 large, which is 13% of the 50 g Daily Value.

What is egg rich in?

Per serving, egg is richest in Selenium at 28% of the Daily Value, Choline (27%), Vitamin B12 (23%), Riboflavin (B2) (20%).

Is egg healthy?

By nutrient density, egg scores 26 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is average for whole foods compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More dairy and eggs

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.