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Egg (extra) Calories
High-quality protein, source of vitamin B12 and choline
CALORIES
GI
POTASSIUM
FIBER
Egg (extra) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.9g
· 61%
Fiber
0g
Egg (extra) 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
48µg · 32% DV
Phosphorus
198mg · 28% DV
Iron
2mg · 11% DV
Egg (extra) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (extra) 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 (extra) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (extra) 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 (extra) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
Foods Similar to Egg (extra)
Egg (extra) — Frequently Asked Questions
Does boiling or frying an egg change its nutrition a lot?
Cooking does not remove the protein; the biggest difference usually comes from added fat and how hard the egg is cooked. Very high heat for long periods can toughen the texture and reduce some heat-sensitive vitamins.
What is the best way to store eggs in the fridge?
Keep eggs in their carton on an inner shelf rather than the fridge door, where temperatures fluctuate more. Storing them unwashed also helps preserve their natural protective coating.
How long does a cracked or opened egg keep?
Once out of the shell, raw egg should be used promptly or kept briefly in a sealed container in the refrigerator. Cooked egg should also be chilled and discarded if the smell, color, or texture seems off.
Can eggs be frozen?
Freezing eggs in the shell is not recommended because the shell can crack. Raw egg can be removed from the shell, lightly beaten, and frozen in a suitable container for later cooking.
Is egg better before or after a workout?
Egg is often more useful after training because it provides high-quality protein for a meal or snack. Before exercise, some people find it a bit heavy on its own, so pairing it with lighter foods may work better.
Does eating eggs at night cause weight gain?
No food causes weight gain just because of the time you eat it; overall intake matters more. Eggs can actually be a satisfying evening option because their protein may help with fullness.
Is raw egg healthier than cooked egg?
No, that is a common myth. Raw egg can carry food safety risks, and cooked egg protein is generally better utilized by the body.
What foods pair well with eggs for a more balanced meal?
Eggs pair well with vegetables for extra volume and variety, and with whole grains if you want a more rounded plate. Adding heavy sauces or lots of processed meat can make the meal less balanced overall.
Are brown eggs healthier than white eggs?
Usually not. Shell color mainly reflects the breed of the hen, while freshness and production conditions matter more than whether the shell is brown or white.
Who should be careful with eggs?
Anyone with an egg allergy should avoid them unless advised otherwise by a clinician. People at higher risk from foodborne illness, such as pregnant individuals, older adults, young children, and immunocompromised people, should avoid raw or undercooked eggs.
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Nutrition data compiled from USDA FoodData Central and scientific sources.