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Egg (5 pieces) Calories
High in protein, vitamin B12, and choline
CALORIES
GI
POTASSIUM
FIBER
Egg (5 pieces) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.9g
· 61%
Fiber
0g
Egg (5 pieces) 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
50µg · 33% DV
Phosphorus
198mg · 28% DV
Iron
2mg · 11% DV
Egg (5 pieces) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (5 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 (5 pieces) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (5 pieces) 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 (5 pieces) 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 (5 pieces)
Egg (5 pieces) — Frequently Asked Questions
Does boiling eggs reduce their protein?
No, normal cooking does not meaningfully reduce the amount of protein. Very high heat for a long time can change texture, but not turn eggs into a low-protein food.
Are eggs better raw or cooked?
Cooked eggs are generally safer and easier for the body to use. Raw eggs also carry a higher risk of foodborne illness such as salmonella.
How long do eggs keep in the fridge?
Shell eggs usually keep for several weeks in the refrigerator. Once cracked or cooked, they should be eaten sooner and stored in a sealed container.
Can hard-boiled eggs be frozen?
Freezing whole hard-boiled eggs is not ideal because the whites can turn rubbery. The yolks freeze better if you want to save them for later use.
Are eggs better before or after a workout?
Eggs are especially useful after training because they provide high-quality protein. Before a workout, their fat content may feel heavy for some people, so timing and portion size matter.
What foods pair well with eggs for a more balanced meal?
Vegetables add volume and help make the meal more filling, while whole grains can make it more balanced. Pairing eggs with fiber-rich foods is often more satisfying than eating them alone.
Are brown eggs more nutritious than white eggs?
Usually not. Shell color mainly depends on the breed of the hen, not on a major nutritional advantage.
Is it okay to eat eggs every day?
For many healthy people, eggs can fit into a balanced diet regularly. People with specific cholesterol concerns or medical advice to limit them should follow their clinician’s guidance.
Why do eggs sometimes feel heavy to digest?
The cooking method matters; eggs fried in a lot of fat may feel heavier than boiled or poached eggs. Some people may also have an egg sensitivity or allergy.
How can you tell if an egg is no longer fresh?
Cracks, off smells, or unusual texture after cracking are warning signs. When in doubt, check the date and discard any egg that seems questionable.
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Nutrition data compiled from USDA FoodData Central and scientific sources.