Egg nutrition, glycemic index, calories, net carbs & more
Egg, whole, cooked, hard-boiled
*all the values are displayed for the amount of 100 grams
Egg Glycemic index (GI)
Education:
General Medicine at YSMU
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 the 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 their 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 modestly elevated risk of diabetes correlated with consumption of more than three eggs a week (6). In contrast, another research concluded that eggs should not be considered an independent risk factor for elevated fasting glucose levels but that 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
- https://www.glycemicindex.com/faqsList.php#8
- https://academic.oup.com/ajcn/article/93/5/984/4597984
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5220274/
- Use of the glycemic index in nutrition education
- https://europepmc.org/article/med/32204977
- https://academic.oup.com/ajcn/article/103/2/474/4564736
- https://nutritionj.biomedcentral.com/articles/10.1186/s12937-019-0516-5
Important nutritional characteristics for Egg
Glycemic index ⓘ
Source:
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
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)
Cholesterol
Vitamin B2
Vitamin A
Vitamin A RAE
Retinol
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, Vitamin A RAE, and Retinol.
Mineral coverage chart
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%
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%
Vitamin coverage chart
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%
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%
Macronutrients chart
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:
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
Saturated Fat:
3.267 g
Monounsaturated Fat:
4.077 g
Polyunsaturated fat:
1.414 g
Fiber content ratio for Egg
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 Orange
|
| Protein | 12.58g | 30% | 38% |
4.5 times more than Broccoli
|
| Fats | 10.61g | 16% | 32% |
3.1 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 1.12g | N/A | 69% |
48.4 times less than Chocolate
|
| Carbs | 1.12g | 0% | 70% |
25.2 times less than Rice
|
| Cholesterol | 373mg | 124% | 6% |
Equal to Egg
|
| Vitamin D | 2.2µg | 22% | 41% |
Equal to Egg
|
| Iron | 1.19mg | 15% | 55% |
2.2 times less than Beef
|
| Calcium | 50mg | 5% | 34% |
2.5 times less than Milk
|
| Potassium | 126mg | 4% | 76% |
1.2 times less than Cucumber
|
| Magnesium | 10mg | 2% | 84% |
14 times less than Almond
|
| Sugar | 1.12g | N/A | 65% |
8 times less than Coca-Cola
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 2mg | 222% | 94% |
14.1 times more than Shiitake
|
| Zinc | 1.05mg | 10% | 52% |
6 times less than Beef
|
| Phosphorus | 172mg | 25% | 47% |
1.1 times less than Chicken meat
|
| Sodium | 124mg | 5% | 46% |
4 times less than White Bread
|
| Vitamin A | 520IU | 10% | 24% |
32.1 times less than Carrot
|
| Vitamin A RAE | 149µg | 17% | 26% | |
| Vitamin E | 1.03mg | 7% | 46% |
1.4 times less than Kiwifruit
|
| Selenium | 30.8µg | 56% | 31% | |
| Manganese | 0.03mg | 1% | 73% | |
| Vitamin B1 | 0.07mg | 6% | 64% |
4 times less than Pea raw
|
| Vitamin B2 | 0.51mg | 39% | 14% |
3.9 times more than Avocado
|
| Vitamin B3 | 0.06mg | 0% | 94% |
149.6 times less than Turkey meat
|
| Vitamin B5 | 1.4mg | 28% | 30% |
1.2 times more than Sunflower seed
|
| Vitamin B6 | 0.12mg | 9% | 60% |
Equal to Oat
|
| Vitamin B12 | 1.11µg | 46% | 40% |
1.6 times more than Pork
|
| Vitamin K | 0.3µg | 0% | 84% |
338.7 times less than Broccoli
|
| Folate | 44µg | 11% | 37% |
1.4 times less than Brussels sprout
|
| Saturated Fat | 3.27g | 16% | 35% |
1.8 times less than Beef
|
| Monounsaturated Fat | 4.08g | N/A | 36% |
2.4 times less than Avocado
|
| Polyunsaturated fat | 1.41g | N/A | 38% |
33.4 times less than Walnut
|
| Tryptophan | 0.15mg | 0% | 71% |
2 times less than Chicken meat
|
| Threonine | 0.6mg | 0% | 71% |
1.2 times less than Beef
|
| Isoleucine | 0.69mg | 0% | 70% |
1.3 times less than Salmon
|
| Leucine | 1.08mg | 0% | 72% |
2.3 times less than Tuna
|
| Lysine | 0.9mg | 0% | 72% |
2 times more than Tofu
|
| Methionine | 0.39mg | 0% | 69% |
4.1 times more than Quinoa
|
| Phenylalanine | 0.67mg | 0% | 70% |
Equal to Egg
|
| Valine | 0.77mg | 0% | 70% |
2.6 times less than Soybean raw
|
| Histidine | 0.3mg | 0% | 74% |
2.5 times less than Turkey meat
|
| Omega-3 - EPA | 0.01g | N/A | 42% |
138 times less than Salmon
|
| Omega-3 - DHA | 0.04g | N/A | 37% |
38.4 times less than Salmon
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 155
% Daily Value*
17%
Total Fat
11g
14%
Saturated Fat 3g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
Infographic link
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.