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Egg (medium) Calories
High-quality protein, source of B12, choline, selenium, and vitamin D
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Egg (medium) (53 g) has 76 calories. That works out to 143 calories per 100 g. It contains 0.6 g of carbs, 6.7 g of protein, 5.2 g of fat and 0 g of fiber. Its 10.6 µg of Biotin covers 35% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Egg (medium)?
A medium egg is laid by a hen, with a yolk and white that are usually cooked and eaten together. It can be boiled, fried, scrambled or folded into an omelette, and it also helps bind and enrich batters and baked goods.
Its flavour is mild, while the texture ranges from soft and runny to firm depending on how it is cooked. Across English-speaking countries, eggs are a familiar breakfast choice, but they also work in sandwiches, salads and quick suppers. A boiled egg is an easy option to pack for a snack or lunch.
Eggs provide high-quality protein as well as vitamin B12, choline and selenium. For a lighter plate, cook with little added fat and pair an egg with vegetables or whole-grain toast.
Egg (medium) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 0% DV
Protein
12.6g
· 25% DV
Fat
9.9g
· 13% 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 3% · Protein 35% · Fat 62%
Egg (medium) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.5mg · 38% DV
B5
1.7mg · 34% DV
Minerals
Selenium
30µg · 55% DV
Iodine
47µg · 31% DV
Phosphorus
172mg · 25% DV
Zinc
1mg · 9% DV
How Nutritious Is Egg (medium)?
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.
Egg (medium) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg (medium)
To burn the 143 calories in 100 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.
Is Egg (medium) 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 (medium) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (medium) Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Egg (medium) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
Compare Egg (medium)
Foods Similar to Egg (medium)
Frequently Asked Questions About Egg (medium)
How can you tell if an egg is fresh?
A water test gives a rough indication: a fresh egg usually lies flat on the bottom, while an older one may stand upright or float. Floating does not by itself prove an egg is unsafe; discard it if it smells unpleasant when cracked.
Should eggs be refrigerated?
Yes, refrigerate eggs in their carton on an interior shelf, where the temperature stays steadier than in the door. Keep them away from strong-smelling foods, and do not use eggs with cracked shells that have been sitting in storage.
How long do hard-boiled eggs last in the fridge?
Hard-boiled eggs keep for about a week in the refrigerator when stored promptly. Leave the shells on until you are ready to eat them when possible, and refrigerate peeled eggs in a covered container for easier handling.
Does an egg’s shell color affect its nutrition?
No, brown and white eggs are nutritionally similar; shell color mainly reflects the breed of hen. Choose eggs based on freshness and how they were handled, not on the belief that brown shells mean a healthier egg.
Is it safe to eat raw eggs?
Raw eggs can carry Salmonella, so they are riskier than thoroughly cooked eggs. Use pasteurized eggs for recipes served uncooked, such as some homemade dressings or desserts; people at higher risk of serious infection should avoid raw eggs.
Why is the yolk of one egg darker than another?
Yolk color mostly reflects the pigments in a hen’s feed. A deep orange yolk does not automatically mean an egg is fresher, organic, or more nutritious than a pale one; discard an egg if its smell or appearance seems spoiled.
Can you freeze eggs?
Yes, but crack eggs out of their shells before freezing because the shells can split. Lightly beat the whites and yolks together, freeze them in a sealed container, and thaw them in the refrigerator before cooking.
Should you wash eggs before storing them?
No, washing eggs before storage can damage the shell’s protective coating and leave moisture that encourages bacteria to enter. If a shell needs cleaning, wash it just before use and wash your hands afterward.
Why does a hard-boiled egg get a green ring around the yolk?
A green-gray ring forms when sulfur from the white reacts with iron in the yolk, usually after overcooking. It is harmless, but cooking eggs gently and cooling hard-boiled eggs promptly helps prevent the discoloration.
Can you tell a raw egg from a hard-boiled egg without cracking it?
Yes, spin it on a flat surface. A hard-boiled egg spins smoothly, while a raw egg wobbles because the liquid inside keeps moving; stopping and restarting the spin can also help distinguish them.
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Nutrition data compiled from USDA FoodData Central and scientific sources.