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Egg (3-4 times per week) Calories
Eggs consumed 3-4 times per week provide high-quality protein and essential vitamins and minerals.
CALORIES
GI
POTASSIUM
FIBER
Egg (3-4 times per week) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.9g
· 61%
Fiber
0g
Egg (3-4 times per week) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.5mg · 38% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Iodine
47µg · 31% DV
Phosphorus
190mg · 27% DV
Zinc
1mg · 9% DV
Egg (3-4 times per week) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (3-4 times per week) 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 (3-4 times per week) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (3-4 times per week) 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 (3-4 times per week) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
Foods Similar to Egg (3-4 times per week)
Egg (3-4 times per week) — Frequently Asked Questions
Does cooking egg reduce its protein?
Cooking does not remove the protein in egg; it mainly changes the protein structure. Very high heat may slightly reduce some heat-sensitive vitamins, but the protein content is essentially preserved.
Why does egg sometimes cause stomach discomfort?
Some people have an egg allergy or sensitivity, especially to egg white, which can cause digestive symptoms. Frying it in a lot of fat may also make it feel heavier for some people.
Is egg better before or after a workout?
It can work at either time; overall daily protein intake matters more than exact timing for most people. Before training, a simpler option like boiled egg is often easier to tolerate than a greasy preparation.
Is it okay to eat egg at night?
Yes, for most people eating egg at night is fine; there is no special time effect that makes it inherently fattening. However, very rich egg dishes late at night may worsen reflux or indigestion in sensitive people.
Does egg raise cholesterol?
Egg cholesterol has been debated for years, but in most healthy people eggs have a smaller effect on blood cholesterol than once thought. People with familial hypercholesterolemia, diabetes, or high cardiovascular risk should follow individual medical advice.
Are brown eggs more nutritious than white eggs?
Usually no; shell color does not determine nutrition. The breed of the hen affects shell color, while feed and farming conditions matter more for small nutritional differences.
How should eggs be stored to stay fresh longer?
Keep them refrigerated in their carton rather than loose in the fridge door. Storing them unwashed until use also helps protect the natural outer coating.
Can eggs be frozen?
Yes, but not in the shell, because the shell can crack. Crack them first and freeze in a sealed container; lightly beating them can make later use easier.
Is raw egg healthier than cooked egg?
No, raw egg is not considered nutritionally superior. Cooking improves food safety and generally makes egg protein easier for the body to use.
What foods pair well with egg for a more balanced meal?
Egg pairs well with vegetables, which can add volume and help with fullness. Whole grains, avocado, yogurt, or a salad with olive oil can make the meal feel more balanced and satisfying.
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Nutrition data compiled from USDA FoodData Central and scientific sources.