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Breakfast Egg Calories
Source of protein and vitamin B12, breakfast-style boiled or pan-cooked egg
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Breakfast Egg (50 g) has 72 calories. That works out to 143 calories per 100 g. It contains 0.6 g of carbs, 6.5 g of protein, 5 g of fat and 0 g of fiber. Its 10 µg of Biotin covers 33% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Breakfast Egg Nutrition Facts
Selected: 1 piece (medium) · 50 g
72
KCAL / 50G
Carbs
0.6g
· 0% DV
Protein
6.5g
· 13% DV
Fat
5g
· 6% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 35% · Fat 62%
Breakfast Egg nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.55 g | 8% |
| Trans fat | 0 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.5 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Breakfast Egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 72 kcal |
| 1 piece (extra small) | 30 g | 43 kcal |
| 1 piece (small) | 40 g | 57 kcal |
| 1 piece (large) | 60 g | 86 kcal |
| 1 piece (extra large) | 70 g | 100 kcal |
| 100 g | 100 g | 143 kcal |
| 2 piece (medium) | 100 g | 143 kcal |
| 1 serving (medium) | 100 g | 143 kcal |
| 1 serving (large) | 150 g | 215 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Breakfast Egg
How long do you boil a breakfast egg?
Boil a breakfast egg for about 6–7 minutes for a runny yolk or 9–10 minutes for a firm yolk, timing from when the water boils. Transfer it to cold water afterward to stop the cooking and make peeling easier.
How do you make a fried breakfast egg?
To make a fried breakfast egg, warm a little oil or butter in a pan over medium heat, crack in the egg, and cook until the white is set. Cover the pan briefly if you want the top white cooked while the yolk stays runny.
Why does a breakfast egg crack while boiling?
A breakfast egg most often cracks because a cold egg goes straight into boiling water or eggs knock together in the pan. Lower eggs in gently and keep the water at a gentle boil rather than letting it bubble vigorously.
How do you peel a hard-boiled breakfast egg easily?
A hard-boiled breakfast egg is usually easier to peel after it has been cooled in cold water. Gently crack the shell all over, then start peeling at the wider end, where there is often an air pocket.
How long does a boiled breakfast egg last in the fridge?
A boiled breakfast egg keeps for about one week in the refrigerator when stored in its shell in a covered container. Refrigerate it within two hours of cooking, and keep peeled eggs covered so they do not dry out or pick up odors.
Can you reheat a cooked breakfast egg?
Yes, you can reheat a cooked breakfast egg, but cut it into pieces first if using a microwave because an intact yolk can burst. Reheat only the portion you plan to eat, rather than repeatedly warming and cooling the same egg.
Is a runny breakfast egg safe to eat?
A runny breakfast egg carries a small risk of Salmonella because the yolk is not fully cooked. Healthy adults generally tolerate that risk, but pregnant people, young children, older adults, and people with weakened immunity should choose fully cooked eggs.
How can you tell if a breakfast egg is fresh?
Check that a breakfast egg’s shell is intact, and discard it if it smells unpleasant when cracked. An egg that sinks in water is generally fresher than one that floats, but the float test indicates age and cannot prove that an egg is safe.
Can you freeze cooked breakfast eggs?
Yes, cooked breakfast eggs can be frozen, but whole hard-boiled eggs do not freeze well because their whites turn rubbery. Scrambled eggs and cooked egg dishes usually hold their texture better; cool them promptly and freeze them in an airtight container.
What goes well with a breakfast egg?
A breakfast egg goes well with toast, sautéed vegetables, avocado, or smoked salmon. For a simple breakfast, pair it with fruit and whole-grain toast; season the egg just before serving to keep the meal flavorful.
Breakfast Egg Vitamins & Minerals
Vitamins
Biotin
10µg · 33% DV
B12
0.55µg · 23% DV
B2
0.25mg · 19% DV
B5
0.7mg · 14% DV
Minerals
Selenium
15µg · 27% DV
Iodine
24µg · 16% DV
Phosphorus
99mg · 14% DV
Zinc
0.65mg · 6% DV
Sodium
70mg · 3% DV
Potassium ⭐
69mg · 2% DV
Breakfast Egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breakfast Egg
To burn the 72 calories in 1 piece (medium) (50 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Breakfast Egg?
A breakfast egg is an egg prepared for a morning meal, most often boiled or cooked in a pan; it is a preparation rather than a distinct regional recipe. The yolk may be left soft or cooked through, and a pan-cooked egg can be served plain or with vegetables.
In Turkey, it commonly appears with bread, olives, cheese and tea, and is distinct from dishes such as menemen. Elsewhere, people often pair it with toast, potatoes or greens, depending on local breakfast habits. It provides protein and vitamin B12, with very little carbohydrate. For a lighter plate, boil it or use little oil in the pan, then add tomatoes or leafy greens.
How Nutritious Is Breakfast Egg?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Breakfast Egg Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Breakfast Egg Contain Allergens?
Contains these allergens:
Which Diets Is Breakfast Egg Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Breakfast Egg Fat Profile
SATURATED
1.55g
MONOUNSATURATED
1.8g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 9.3:1
Above the ideal 4:1 (9.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.