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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)

0
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on March 09, 2021
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

  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. Use of the glycemic index in nutrition education
  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
Education: General Medicine at YSMU
Last updated: March 09, 2021

Important nutritional characteristics for Egg

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)
94% Cholesterol
86% Vitamin B2
76% Vitamin A
74% Vitamin A RAE
74% 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 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%

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 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%

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

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 CheeseCheese
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 BeefBeef
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 BeefBeef
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 BeefBeef
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 BeefBeef
Isoleucine 0.69mg 0% 70% 1.3 times less than SalmonSalmon
Leucine 1.08mg 0% 72% 2.3 times less than TunaTuna
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

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.