Egg nutrition, glycemic index, calories, and serving size
Egg Glycemic index (GI)
The carbohydrate content in an egg is so low, that it is exceedingly difficult to consume a portion of the food containing enough available carbohydrates to calculate the glycemic index. Eggs, eaten alone, will not have much effect on blood glucose levels (1).
According to The American Journal of Clinical Nutrition, the glycemic index of a poached egg is equal to 0 (2).
A study has concluded that daily inclusion of eggs in the diet of adults with type 2 diabetes, led to improved anthropometric measures, with no effect on glycemic control and blood pressure (3).
Due to its high protein content, eggs may have the potential to control the impact of carbohydrates on postprandial blood glucose levels (4).
Research showed that a low-carbohydrate bedtime snack, such as an egg, lowered fasting glucose and improved insulin sensitivity, when compared to a high-carbohydrate bedtime snack with the same amount of protein, such as yogurt (5).
One study suggested a modest elevated risk of diabetes correlated with consumption of more than three eggs a week (6). In contrast to that, another research concluded that eggs should not be considered as an independent risk factor for elevated fasting glucose levels, but that a higher consumption of eggs may be associated with an overall unhealthy diet (7).
In conclusion, eggs, eaten alone, do not have a notable effect on blood glucose levels. Eggs can be recommended to people with diabetes, as long as they are consumed as part of a healthy, balanced diet.
Important nutritional characteristics for Egg
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NEW NUTRITION FACTS LABEL
Serving Size ______________
Egg nutrition infographic
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
Fiber content ratio for Egg
All nutrients for Egg per 100g
|Nutrient||DV%||In TOP % of foods||Value||Comparison|
|Protein||30%||38%||12.58g||4.5 times more than Broccoli|
|Fats||16%||32%||10.61g||3.1 times less than Cheese|
|Carbs||0%||70%||1.12g||25.2 times less than Rice|
|Calories||8%||58%||155kcal||3.3 times more than Orange|
|Sugar||0%||65%||1.12g||8 times less than Coca-Cola|
|Calcium||5%||34%||50mg||2.5 times less than Milk|
|Iron||15%||55%||1.19mg||2.2 times less than Beef|
|Magnesium||2%||84%||10mg||14 times less than Almond|
|Phosphorus||25%||47%||172mg||1.1 times less than Chicken meat|
|Potassium||4%||76%||126mg||1.2 times less than Cucumber|
|Sodium||5%||46%||124mg||4 times less than White Bread|
|Zinc||10%||52%||1.05mg||6 times less than Beef|
|Copper||222%||94%||2mg||14.1 times more than Shiitake|
|Vitamin E||7%||46%||1.03mg||1.4 times less than Kiwifruit|
|Vitamin D||22%||41%||2.2µg||Equal to Egg|
|Vitamin B1||6%||64%||0.07mg||4 times less than Pea|
|Vitamin B2||39%||14%||0.51mg||3.9 times more than Avocado|
|Vitamin B3||0%||94%||0.06mg||149.6 times less than Turkey meat|
|Vitamin B5||28%||30%||1.4mg||1.2 times more than Sunflower seed|
|Vitamin B6||9%||60%||0.12mg||Equal to Oat|
|Folate||11%||37%||44µg||1.4 times less than Brussels sprout|
|Vitamin B12||46%||40%||1.11µg||1.6 times more than Pork|
|Vitamin K||0%||84%||0.3µg||338.7 times less than Broccoli|
|Tryptophan||0%||71%||0.15mg||2 times less than Chicken meat|
|Threonine||0%||71%||0.6mg||1.2 times less than Beef|
|Isoleucine||0%||70%||0.69mg||1.3 times less than Salmon|
|Leucine||0%||72%||1.08mg||2.3 times less than Tuna|
|Lysine||0%||72%||0.9mg||2 times more than Tofu|
|Methionine||0%||69%||0.39mg||4.1 times more than Quinoa|
|Phenylalanine||0%||70%||0.67mg||Equal to Egg|
|Valine||0%||70%||0.77mg||2.6 times less than Soybean|
|Histidine||0%||74%||0.3mg||2.5 times less than Turkey meat|
|Cholesterol||124%||6%||373mg||Equal to Egg|
|Saturated Fat||16%||35%||3.27g||1.8 times less than Beef|
|Monounsaturated Fat||0%||36%||4.08g||2.4 times less than Avocado|
|Polyunsaturated fat||0%||38%||1.41g||33.4 times less than Walnut|
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.