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Egg nutrition, glycemic index, calories, and serving size

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

Egg Glycemic index (GI)

0

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.

Sources

  1. https://www.glycemicindex.com/faqsList.php#8
  2. https://academic.oup.com/ajcn/article/93/5/984/4597984
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5220274/
  4. https://www.scielo.br/scielo.php?script=sci_arttext&pid=S1415-52732013000100009
  5. https://europepmc.org/article/med/32204977
  6. https://academic.oup.com/ajcn/article/103/2/474/4564736
  7. https://nutritionj.biomedcentral.com/articles/10.1186/s12937-019-0516-5
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: March 09, 2021

Important nutritional characteristics for Egg

Egg
Glycemic index ⓘ Source:
0 (low)
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 )
Calories
155
94% Cholesterol
86% Vitamin B2
76% Vitamin A
74% Retinol
74% Vitamin A
Explanation: The given food contains more Cholesterol than 94% of foods. Note that this food itself is richer in Cholesterol than it is in any other nutrient. Similarly, it is relatively rich in Vitamin B2, Vitamin A, Retinol, and Vitamin A.

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Macronutrients chart

13% 11% 2% 75% 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
More about macronutrient chart

NEW 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.
More about the New Nutrition Facts label

Health checks

Low in Cholesterol
limit break
details
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
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 15% 45% 8% 74% 12% 17% 29% 667% 4% 169% 161%
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%
Choline: 293.8 mg of 550 mg 53%
More about mineral coverage chart

Mineral chart - relative view

Selenium
30.8 µg
TOP 31%
Calcium
50 mg
TOP 34%
Choline
293.8 mg
TOP 46%
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%
More about Mineral Chart - Relative View

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 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%
Vitamin K: 0.3 µg of 120 µg 0%
More about vitamin coverage chart

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%
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%
More about vitamin chart - relative view

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%
More about aminoacid coverage chart

Fat type information

3.267% 4.077% 1.414%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
More about fat type chart

Fiber content ratio for Egg

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

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
Fiber 0% 100% 0g N/A
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 C 0% 100% 0mg N/A
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

References

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.

  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.
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