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Egg nutrition: calories, carbs, GI, protein, fiber, fats

Egg, whole, cooked, hard-boiled
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Egg

Egg
Glycemic index ⓘ Source:
Check out our full article on Egg glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
0 (low)
Insulin index ⓘ https://clinicaltrials.gov/ProvidedDocs/93/NCT03387293/Prot_SAP_000.pdf 23
Calories ⓘ Calories per 100-gram serving 155
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 1.12 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 large (50 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 9 (acidic)
Oxalates ⓘ Animal products do not contain oxalate. 0mg
TOP 6% Cholesterol ⓘHigher in Cholesterol content than 94% of foods
TOP 14% Vitamin B2 ⓘHigher in Vitamin B2 content than 86% of foods
TOP 24% Vitamin A ⓘHigher in Vitamin A content than 76% of foods
TOP 26% Vitamin A RAE ⓘHigher in Vitamin A RAE content than 74% of foods
TOP 26% Retinol ⓘHigher in Retinol content than 74% of foods

Egg calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 155
Calories in 1 cup, chopped 211 136 g
Calories in 1 tbsp 13 8.5 g
Calories in 1 large 78 50 g

Egg Glycemic index (GI)

Source:
Check out our full article on Egg glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
0

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Calcium: 50 mg of 1,000 mg 5%
Iron: 1.19 mg of 8 mg 15%
Magnesium: 10 mg of 420 mg 2%
Phosphorus: 172 mg of 700 mg 25%
Potassium: 126 mg of 3,400 mg 4%
Sodium: 124 mg of 2,300 mg 5%
Zinc: 1.05 mg of 11 mg 10%
Copper: 2 mg of 1 mg 222%
Manganese: 0.026 mg of 2 mg 1%
Selenium: 30.8 µg of 55 µg 56%

Mineral chart - relative view

Selenium
30.8 µg
TOP 31%
Calcium
50 mg
TOP 34%
Sodium
124 mg
TOP 46%
Phosphorus
172 mg
TOP 47%
Zinc
1.05 mg
TOP 52%
Iron
1.19 mg
TOP 55%
Manganese
0.026 mg
TOP 73%
Potassium
126 mg
TOP 76%
Magnesium
10 mg
TOP 84%
Copper
2 mg
TOP 94%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 161% 1%
Vitamin A: 520 IU of 5,000 IU 10%
Vitamin E : 1.03 mg of 15 mg 7%
Vitamin D: 2.2 µg of 10 µg 22%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.066 mg of 1 mg 6%
Vitamin B2: 0.513 mg of 1 mg 39%
Vitamin B3: 0.064 mg of 16 mg 0%
Vitamin B5: 1.398 mg of 5 mg 28%
Vitamin B6: 0.121 mg of 1 mg 9%
Folate: 44 µg of 400 µg 11%
Vitamin B12: 1.11 µg of 2 µg 46%
Choline: 293.8 mg of 550 mg 53%
Vitamin K: 0.3 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B2
0.513 mg
TOP 14%
Vitamin A
520 IU
TOP 24%
Vitamin B5
1.398 mg
TOP 30%
Folate
44 µg
TOP 37%
Vitamin B12
1.11 µg
TOP 40%
Vitamin D
2.2 µg
TOP 41%
Vitamin E
1.03 mg
TOP 46%
Choline
293.8 mg
TOP 46%
Vitamin B6
0.121 mg
TOP 60%
Vitamin B1
0.066 mg
TOP 64%
Vitamin K
0.3 µg
TOP 84%
Vitamin B3
0.064 mg
TOP 94%
Vitamin C
0 mg
TOP 100%

Macronutrients chart

13% 11% 2% 73% 2%
Protein:
Daily Value: 25%
12.58 g of 50 g
25%
Fats:
Daily Value: 16%
10.61 g of 65 g
16%
Carbs:
Daily Value: 0%
1.12 g of 300 g
0%
Water:
Daily Value: 4%
74.62 g of 2,000 g
4%
Other:
1.07 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 164% 173% 147% 119% 130% 112% 115% 127% 128%
Tryptophan: 153 mg of 280 mg 55%
Threonine: 604 mg of 1,050 mg 58%
Isoleucine: 686 mg of 1,400 mg 49%
Leucine: 1075 mg of 2,730 mg 39%
Lysine: 904 mg of 2,100 mg 43%
Methionine: 392 mg of 1,050 mg 37%
Phenylalanine: 668 mg of 1,750 mg 38%
Valine: 767 mg of 1,820 mg 42%
Histidine: 298 mg of 700 mg 43%

Fat type information

37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g

Fiber content ratio for Egg

100%
Sugar: 1.12 g
Fiber: 0 g
Other: 0 g

All nutrients for Egg per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 155kcal 8% 58% 3.3 times more than OrangeOrange
Protein 12.58g 30% 38% 4.5 times more than BroccoliBroccoli
Fats 10.61g 16% 32% 3.1 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 1.12g N/A 69% 48.4 times less than ChocolateChocolate
Carbs 1.12g 0% 70% 25.2 times less than RiceRice
Cholesterol 373mg 124% 6% Equal to EggEgg
Vitamin D 2.2µg 22% 41% Equal to EggEgg
Iron 1.19mg 15% 55% 2.2 times less than Beef broiledBeef broiled
Calcium 50mg 5% 34% 2.5 times less than MilkMilk
Potassium 126mg 4% 76% 1.2 times less than CucumberCucumber
Magnesium 10mg 2% 84% 14 times less than AlmondAlmond
Sugar 1.12g N/A 65% 8 times less than Coca-ColaCoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 2mg 222% 94% 14.1 times more than ShiitakeShiitake
Zinc 1.05mg 10% 52% 6 times less than Beef broiledBeef broiled
Phosphorus 172mg 25% 47% 1.1 times less than Chicken meatChicken meat
Sodium 124mg 5% 46% 4 times less than White BreadWhite Bread
Vitamin A 520IU 10% 24% 32.1 times less than CarrotCarrot
Vitamin A RAE 149µg 17% 26%
Vitamin E 1.03mg 7% 46% 1.4 times less than KiwifruitKiwifruit
Selenium 30.8µg 56% 31%
Manganese 0.03mg 1% 73%
Vitamin B1 0.07mg 6% 64% 4 times less than Pea rawPea raw
Vitamin B2 0.51mg 39% 14% 3.9 times more than AvocadoAvocado
Vitamin B3 0.06mg 0% 94% 149.6 times less than Turkey meatTurkey meat
Vitamin B5 1.4mg 28% 30% 1.2 times more than Sunflower seedSunflower seed
Vitamin B6 0.12mg 9% 60% Equal to OatOat
Vitamin B12 1.11µg 46% 40% 1.6 times more than PorkPork
Vitamin K 0.3µg 0% 84% 338.7 times less than BroccoliBroccoli
Folate 44µg 11% 37% 1.4 times less than Brussels sproutBrussels sprout
Saturated Fat 3.27g 16% 35% 1.8 times less than Beef broiledBeef broiled
Choline 293.8mg 53% 46%
Monounsaturated Fat 4.08g N/A 36% 2.4 times less than AvocadoAvocado
Polyunsaturated fat 1.41g N/A 38% 33.4 times less than WalnutWalnut
Tryptophan 0.15mg 0% 71% 2 times less than Chicken meatChicken meat
Threonine 0.6mg 0% 71% 1.2 times less than Beef broiledBeef broiled
Isoleucine 0.69mg 0% 70% 1.3 times less than Salmon rawSalmon raw
Leucine 1.08mg 0% 72% 2.3 times less than Tuna BluefinTuna Bluefin
Lysine 0.9mg 0% 72% 2 times more than TofuTofu
Methionine 0.39mg 0% 69% 4.1 times more than QuinoaQuinoa
Phenylalanine 0.67mg 0% 70% Equal to EggEgg
Valine 0.77mg 0% 70% 2.6 times less than Soybean rawSoybean raw
Histidine 0.3mg 0% 74% 2.5 times less than Turkey meatTurkey meat
Omega-3 - EPA 0.01g N/A 42% 138 times less than SalmonSalmon
Omega-3 - DHA 0.04g N/A 37% 38.4 times less than SalmonSalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 155
% Daily Value*
17%
Total Fat 11g
14%
Saturated Fat 3g
Trans Fat g
124%
Cholesterol 373mg
5%
Sodium 124mg
0%
Total Carbohydrate 1g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 13g
Vitamin D 87mcg 15%

Calcium 50mg 5%

Iron 1mg 13%

Potassium 126mg 4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
limit break
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Egg nutrition infographic

Egg nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.