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Egg (2 pieces) Calories
High-quality protein, vitamin B12, vitamin D, choline source
CALORIES
GI
POTASSIUM
FIBER
Egg (2 pieces) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.6g
· 35%
Fat
9.9g
· 62%
Fiber
0g
Egg (2 pieces) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B5
1.4mg · 28% DV
B2
0.33mg · 25% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
198mg · 28% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Egg (2 pieces) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (2 pieces) Processed?
NOVA 1
Unprocessed
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 Egg (2 pieces) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (2 pieces) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Egg (2 pieces) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
4.1g
POLYUNSATURATED
2g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
Foods Similar to Egg (2 pieces)
Egg (2 pieces) — Frequently Asked Questions
Does boiling or frying eggs change their nutrition a lot?
The protein is largely preserved with cooking; the main differences come from added fat and moisture loss at higher heat. If you fry eggs in oil or butter, the meal’s total fat and energy increase.
Why do eggs upset some people’s stomachs?
Some people have an egg allergy or sensitivity to egg proteins, which can cause digestive symptoms. In children especially, allergy is more common; hives, swelling, or breathing trouble need medical attention.
Are eggs better before or after a workout?
Eggs are often more useful after training because they provide high-quality protein for recovery. Before exercise, tolerance matters more, so lighter preparation and the rest of the meal can make a difference.
Is it okay to eat eggs every day?
For many healthy people, eggs can fit into a daily diet. The bigger issue is your overall eating pattern and individual response, especially if you have cardiovascular risk factors or specific medical advice to follow.
Is drinking raw eggs healthier than eating cooked eggs?
No. Cooking improves food safety and generally makes egg protein easier for the body to use, so raw eggs are not the better choice.
Do eggs keep you full for a long time?
They often help with satiety because they provide protein and fat. How filling they feel also depends on what you eat with them, such as vegetables, bread, or other protein foods.
What should you eat with eggs to make a more balanced meal?
Pairing eggs with vegetables adds volume and variety, and adding whole grains can make the meal more balanced. This is often more satisfying than eating eggs alone.
How should eggs be stored, and how long do cooked eggs keep?
Raw eggs keep best refrigerated and uncracked. Hard-boiled eggs are best stored chilled, preferably in the shell, and are usually best eaten within a few days.
Is the yolk unhealthy compared with the egg white?
Not necessarily. The white is known for protein, while the yolk contains much of the egg’s vitamins, minerals, and fat, so whole eggs are often the more complete choice unless you have a specific reason to avoid the yolk.
Who should be more careful with eggs?
Anyone with an egg allergy should avoid them. People with weakened immunity, pregnant women, young children, and older adults should also be more cautious with raw or undercooked eggs because of food safety concerns.
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Nutrition data compiled from USDA FoodData Central and scientific sources.