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Egg (M Class) Calories
Protein source, vitamin B12, vitamin D, healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Egg (M Class) (58 g) has 83 calories. That works out to 143 calories per 100 g. It contains 0.4 g of carbs, 7.3 g of protein, 5.7 g of fat and 0 g of fiber. Its 11.6 µg of Biotin covers 39% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Egg (M Class) Nutrition Facts
Selected: 1 piece (medium) · 58 g
83
KCAL / 58G
Carbs
0.4g
· 0% DV
Protein
7.3g
· 15% DV
Fat
5.7g
· 7% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 2% · Protein 36% · Fat 62%
Egg (M Class) nutrition facts table · 1 piece (medium) (58 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 83 kcal | |
| Total fat | 5.7 g | 7% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0.02 g | |
| Sodium | 81 mg | 4% |
| Total carbohydrate | 0.4 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 7.3 g | 15% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Egg (M Class)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 58 g | 83 kcal |
| 1 piece (extra small) | 38 g | 54 kcal |
| 1 piece (small) | 48 g | 69 kcal |
| 1 piece (large) | 68 g | 97 kcal |
| 1 piece (extra large) | 78 g | 112 kcal |
| 1 piece (jumbo) | 90 g | 129 kcal |
| 100 g | 100 g | 143 kcal |
| 2 piece (medium) | 116 g | 166 kcal |
| 3 piece (medium) | 174 g | 249 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Egg (M Class)
How long should you boil an M-class egg?
Boil an M-class egg for about 6–7 minutes for a soft yolk or 9–10 minutes for a firm yolk, timing from when the water reaches a boil. Cool it in cold water afterward to stop the cooking and make handling easier.
How can you tell if an M-class egg is still fresh?
Crack the M-class egg into a separate bowl and check its smell and appearance. A strong unpleasant odor or unusual appearance means you should discard it. The float test can suggest age, but it does not reliably establish whether an egg is safe to eat.
Should M-class eggs be refrigerated?
Yes, store M-class eggs in their carton in the refrigerator, where the temperature is more stable than in the door. Refrigeration helps slow quality loss. Once chilled, avoid repeatedly leaving them out and returning them to the fridge, since temperature changes can cause condensation.
Should you wash an M-class egg before storing it?
No, do not wash an M-class egg before storing it. Washing can damage the shell’s natural protective coating and make it easier for bacteria to enter. If a shell is dirty, clean the egg just before using it and cook it promptly; discard cracked eggs.
Are brown M-class eggs healthier than white ones?
No, brown M-class eggs are not inherently healthier than white ones. Shell color mainly reflects the breed of hen, not the egg’s nutritional quality. Yolk color can vary with the hen’s feed and is not, by itself, a reliable sign of freshness or quality.
Can you freeze an M-class egg?
Yes, you can freeze an M-class egg after removing it from its shell; do not freeze it whole in the shell, which can crack as the contents expand. Beat the yolk and white together, freeze in a covered container, and cook thoroughly after thawing.
Is it safe to eat an M-class egg raw?
Eating an M-class egg raw is not recommended because it may carry Salmonella even when the shell looks clean. Use pasteurized eggs in recipes that call for raw egg, such as some sauces or desserts, and cook ordinary eggs until both white and yolk are set.
What does M class mean on an egg?
M class means the egg is in the medium size category, classified by its weight. It describes size, not whether the hen was free-range or the egg is organic, and it does not indicate that the egg has a particular nutritional advantage.
Why does an M-class egg crack while boiling?
An M-class egg can crack during boiling when a cold shell heats too quickly or the egg knocks against the pan. Let refrigerated eggs warm briefly, lower them gently into simmering water, and use a pan large enough to keep them from bumping together.
How many M-class eggs can you eat in a day?
For most healthy adults, one or two M-class eggs a day can fit into a balanced eating pattern. What you eat with them matters too: adding vegetables and whole-grain bread is different from routinely pairing eggs with processed meat and lots of butter.
Egg (M Class) Vitamins & Minerals
Vitamins
Biotin
11.6µg · 39% DV
B12
0.64µg · 27% DV
B2
0.29mg · 22% DV
B5
0.81mg · 16% DV
Minerals
Selenium
17µg · 31% DV
Iodine
27µg · 18% DV
Phosphorus
115mg · 16% DV
Zinc
0.58mg · 5% DV
Sodium
81mg · 4% DV
Potassium ⭐
73mg · 2% DV
Egg (M Class) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg (M Class)
To burn the 83 calories in 1 piece (medium) (58 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Egg (M Class)?
An M-class egg is a medium-sized hen’s egg, sold in its shell and used on its own or as an ingredient in everything from baking to savoury dishes. It can be boiled, fried, scrambled or poached, and its whites and yolk each contribute different textures and richness.
The flavour is mild; cooked whites set softly or firmly, while the yolk can stay runny or turn crumbly. Eggs provide protein alongside fat, with very little carbohydrate. They are a familiar breakfast choice in many places, but also work well for a quick lunch or supper. Pair one with vegetables and whole-grain toast, or use less added fat when frying for a lighter plate.
How Nutritious Is Egg (M Class)?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Egg (M Class) 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 (M Class) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (M Class) 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 (M Class) Fat Profile
SATURATED
1.8g
MONOUNSATURATED
2.15g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 18.8:1
Above the ideal 4:1 (18.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.