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High in protein and choline
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Egg, mixed whole and yolk (50 g) has 80 calories. That works out to 160 calories per 100 g. It contains 0.6 g of carbs, 6.8 g of protein, 5.6 g of fat and 0 g of fiber. Its 12 µg of Biotin covers 40% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 50 g
80
KCAL / 50G
Carbs
0.6g
· 0% DV
Protein
6.8g
· 14% DV
Fat
5.6g
· 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 3% · Protein 34% · Fat 63%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 80 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 1.75 g | 9% |
| Trans fat | 0.02 g | |
| Sodium | 71 mg | 3% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.8 g | 14% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 80 kcal |
| 1 tablespoon (whole) | 17 g | 27 kcal |
| 1 piece (small) | 38 g | 61 kcal |
| 1 piece (large) | 60 g | 96 kcal |
| 1 serving (medium) | 75 g | 120 kcal |
| 100 g | 100 g | 160 kcal |
| 2 piece (medium) | 100 g | 160 kcal |
| 3 piece (medium) | 150 g | 240 kcal |
| 1 cup (whole) | 243 g | 389 kcal |
Calculated from 160 calories per 100 g.
A mixed whole egg and yolk is whole egg combined with additional yolk. The proportion can vary by product or recipe, so it does not have a fixed one-egg equivalent; check the recipe’s intended quantity and texture.
Mixed whole egg and yolk works well in recipes that benefit from extra richness and binding, such as custards, enriched pasta dough, cakes, and quiche. Its whites still contribute moisture, so it behaves differently from yolks alone.
Sometimes, but mixed whole egg and yolk makes baked goods richer and often more tender than an equal amount of whole egg. In recipes that depend on precise structure, such as sponge cake, a direct swap may affect the rise.
Keep mixed whole egg and yolk covered in a clean container in the refrigerator and use it within two days. Do not leave it at room temperature for an extended period, and discard it if its smell or appearance changes.
Yes, mixed whole egg and yolk can be frozen in an airtight container, preferably in recipe-sized portions. Thaw it in the refrigerator and do not refreeze it; the texture may change, but it is generally suitable for baking and cooking.
It can be beaten, but mixed whole egg and yolk usually will not whip as effectively as egg whites alone because the yolk’s fat interferes with foam formation. It is not a good substitute for whites in meringue.
Yes, mixed whole egg and yolk can be cooked as an omelet, and the extra yolk gives it a richer texture. Cook it through rather than leaving it runny, since undercooked eggs can carry foodborne bacteria.
Raw mixed whole egg and yolk is not the safest choice because eggs can carry Salmonella. For uncooked recipes such as homemade mayonnaise or some desserts, use pasteurized egg products instead.
Mixed whole egg and yolk contains egg white as well as extra yolk, while egg yolk is only the yellow portion. The mixture adds more moisture and white protein; yolk alone produces a denser, richer result.
Beat one or more separated yolks into whole egg to make mixed whole egg and yolk. There is no standard ratio, so add yolk according to the recipe’s desired richness, then refrigerate any unused mixture promptly.
Vitamins
Biotin
12µg · 40% DV
B12
0.6µg · 25% DV
B2
0.23mg · 18% DV
B5
0.75mg · 15% DV
Minerals
Selenium
15µg · 27% DV
Iodine
23µg · 15% DV
Phosphorus
103mg · 15% DV
Zinc
0.65mg · 6% DV
Sodium
71mg · 3% DV
Potassium ⭐
73mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 80 calories in 1 piece (medium) (50 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.
Egg, mixed whole and yolk is a cooking mixture of whole egg with additional yolk, rather than a distinct regional dish. It has the familiar savoury egg flavour, with extra yolk giving it a richer, fuller texture. It can be whisked and cooked on its own or incorporated into recipes that benefit from a deeper colour and a more tender, rich result.
Use it for omelettes, savoury bakes, custards or enriched doughs; in many kitchens, eggs are a versatile staple from breakfast through dinner. It provides protein and choline, with 13.5 g of protein per 100 g. Because the yolk makes the mixture relatively rich, pair it with vegetables or greens for a lighter meal.
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.
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.
NOVA 2
Minimally Processed
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.
Contains these allergens:
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
SATURATED
1.75g
MONOUNSATURATED
2.15g
POLYUNSATURATED
0.85g
Omega 6:3 ratio 18.3:1
Above the ideal 4:1 (18.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.