Quick Overview
8.5 / 10
Health Score
Egg is a animal protein known for complete protein and choline. Values are approximate per 100 g and can vary by variety, preparation and source.
Food typeAnimal protein
Main energy sourceProtein
TextureVaries by preparation
Typical servingApprox. 100 g or one practical serving
Best known forComplete protein and choline
Processing levelWhole or minimally processed food
Calories
143 kcal
Approximate calories per 100 g of egg.
Protein
12.6 g
Egg provides approximately 12.6 g protein per 100 g.
Water
76 g
Egg contains approximately 76 g water per 100 g.
Macronutrients per 100 g
Total carbohydrates
0.7 g
Carbohydrates
Total carbs0.7 g
Fiber0 g
Net carbsApprox. 0.7 g
Total sugarApprox. 0.4 g
Added sugar0 g
Sugar alcoholsNormally 0 g / not significant
Fat Profile
Egg contains approximately 9.5 g fat per 100 g.
Total fat9.5 g
Monounsaturated fatVaries
Polyunsaturated fatVaries
Saturated fatVaries
Trans fat0 g unless processed
CholesterolPresent in animal foods, 0 mg in plants
Vitamins
Vitamin B12Contributes to normal body functions
Vitamin DContributes to normal body functions
Vitamin AContributes to normal body functions
RiboflavinContributes to normal body functions
Minerals
SeleniumImportant dietary mineral
PhosphorusImportant dietary mineral
IronImportant dietary mineral
ZincImportant dietary mineral
Egg nutrition summary
Egg can fit into a balanced diet and is especially useful for complete protein and choline.
Nutrition values are approximate per 100 g. Preparation, variety, ripeness and added ingredients can change the final nutrition profile.
Diet Compatibility
Vegetarian: Maybe
Vegan: Maybe
Gluten free: Maybe
Keto: Maybe
Paleo: Maybe
Mediterranean diet: Maybe
Why it can be good
- Nutrient density: Provides useful nutrients such as Vitamin B12, Vitamin D.
- Practical food: Easy to include in meals or snacks.
- Whole food option: Works well in simple, minimally processed meals.
Things to be aware of
- Portion size: Calories or carbohydrates can add up depending on the food and serving.
- Preparation matters: Frying, sauces, sugar or salt can change the health profile.
- Tolerance: Some people may need to limit it because of allergies, digestion or dietary goals.
Glycemic impact
Egg generally has a very low glycemic impact, depending on portion size and preparation.
Estimated categoryVery low
Fiber effectLow fiber effect
Best pairingPair with protein, fat or vegetables for a steadier meal
Digestion
Egg is usually easy to digest for most people, but individual tolerance can vary.
Fiber0 g
Gut effectMostly neutral
Possible issueAllergy, intolerance or large portions may cause issues for some people
Satiety
Egg can support fullness depending on its protein, fiber, fat and water content.
Useful Plant Compounds
CholineNaturally occurring food compound
LuteinNaturally occurring food compound
ZeaxanthinNaturally occurring food compound
Complete proteinNaturally occurring food compound
Best Uses
Breakfast: Use as part of a balanced breakfast when suitable
Lunch: Add to bowls, salads or simple meals
Dinner: Use as a side or main ingredient depending on the food
Snacks: Works as a practical snack or snack ingredient