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Egg (2L size) Calories
High-quality protein, source of vitamin B12 and choline
CALORIES
GI
POTASSIUM
FIBER
Egg (2L size) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.6g
· 35%
Fat
9.9g
· 62%
Fiber
0g
Egg (2L size) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.45mg · 35% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Iodine
47µg · 31% DV
Phosphorus
198mg · 28% DV
Iron
2mg · 11% DV
Egg (2L size) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (2L size) 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 (2L size) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (2L size) 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
Egg (2L size) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
Foods Similar to Egg (2L size)
Egg (2L size) — Frequently Asked Questions
Does boiling or frying an egg reduce its protein?
Normal cooking does not meaningfully reduce the total protein in an egg. Heat changes protein structure, but not the overall amount; very high heat mainly affects texture and can reduce some vitamins.
Is it better to eat eggs raw or cooked?
Cooked eggs are usually the safer and more practical choice. Raw eggs can carry salmonella risk, and some of the protein is less usable than in cooked eggs.
How long do eggs keep in the fridge?
Shell eggs generally keep well in the refrigerator until their use-by date if stored properly. Hard-boiled eggs are best kept chilled and eaten within a shorter time than raw shell eggs.
Can eggs be frozen?
Not in the shell, because the shell can crack in the freezer. You can crack them, lightly beat them, and freeze them in a sealed container for later cooking.
What foods pair well with eggs for a more balanced meal?
Eggs pair well with vegetables for more volume and satiety. Adding whole grains, fruit, or healthy fats like avocado can make the meal more balanced and filling.
Are eggs better before or after a workout?
They can work at either time depending on the meal. After training, eggs help with protein intake; before training, they are often easier to tolerate when paired with a simple carbohydrate source.
Is eating eggs every day bad for you?
For many healthy people, eggs can fit into daily eating in reasonable portions. People with high cholesterol, inherited lipid disorders, or cardiovascular disease should follow advice from their clinician.
Are brown eggs more nutritious than white eggs?
No, shell color does not reliably predict nutrition. It mostly reflects the breed of the hen, while feed, farming conditions, and freshness matter more.
How can you tell if an egg is fresh?
Avoid eggs with cracked shells, leaks, or any off smell. When cracked open, a very runny white and a yolk that spreads easily can suggest an older egg, and any suspicious egg should be discarded.
Who should be especially careful with eggs?
Anyone with an egg allergy should avoid them completely. People who are pregnant, immunocompromised, very young, or older are generally safer choosing fully cooked eggs rather than runny or raw preparations.
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Nutrition data compiled from USDA FoodData Central and scientific sources.