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Egg (medium, raw) Calories
High-quality protein, source of vitamin B12 and choline
CALORIES
GI
POTASSIUM
FIBER
Egg (medium, raw) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
0.7g
· 2%
Protein
12.6g
· 35%
Fat
9.9g
· 63%
Fiber
0g
Egg (medium, raw) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.45mg · 35% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Iodine
48µg · 32% DV
Phosphorus
198mg · 28% DV
Iron
2mg · 11% DV
Egg (medium, raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (medium, raw) 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, raw) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (medium, raw) 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 (medium, raw) 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 (medium, raw)
Egg (medium, raw) — Frequently Asked Questions
Is it safe to drink raw egg?
Raw egg can carry a risk of foodborne illness, including Salmonella. Cook eggs until both the white and yolk are set, or use pasteurized egg products for recipes that require raw egg.
Does boiling an egg reduce its protein?
Boiling does not meaningfully reduce the amount of protein in an egg. Heat changes the protein structure and can make it easier for the body to digest.
Which is more nutritious: egg white or egg yolk?
Egg white is mainly a source of protein, while the yolk provides much of the egg's choline, fat-soluble vitamins, and minerals. For most people, eating the whole egg gives a broader mix of nutrients.
Do eggs raise cholesterol?
Eggs contain dietary cholesterol, but its effect on blood cholesterol varies between individuals. People with high cholesterol, diabetes, or cardiovascular disease should discuss their usual intake with a clinician or dietitian.
Is egg better before or after a workout?
Egg can be a useful protein-containing food in a post-workout meal to support recovery. Before exercise, allow enough time for digestion and choose a less greasy preparation if rich foods upset your stomach.
Will eating eggs at night cause weight gain?
Eating eggs at night does not by itself cause weight gain; overall food intake and eating patterns matter more. Eggs can be part of a satisfying evening meal or snack.
How long does a cracked raw egg keep in the refrigerator?
A raw egg removed from its shell should be kept in a clean, covered container in the refrigerator and used within two days. Discard it if it develops an off smell, unusual color, or changed texture.
Can eggs be frozen?
Do not freeze eggs in their shells because the shell can crack. You can freeze lightly beaten shelled eggs in an airtight container, then cook them thoroughly after thawing.
Does the water test tell whether an egg is fresh?
The water test can give a rough indication of an egg's age: fresher eggs tend to sink, while older eggs may stand upright or float. It does not prove an egg is safe to eat, so also check for cracks, odors, and an unusual appearance.
What foods pair well with eggs?
Vegetables in an omelet add volume and fiber, while whole-grain toast can make the meal more filling. Pairing leafy greens with vitamin C-rich foods such as peppers or tomatoes can also complement the meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.