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Small Egg (Size S) Calories
High-quality protein, source of vitamin B12 and choline
CALORIES
GI
POTASSIUM
FIBER
Small Egg (Size S) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
0.7g
· 2%
Protein
12.6g
· 35%
Fat
9.9g
· 63%
Fiber
0g
Small Egg (Size S) 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
50µg · 33% DV
Phosphorus
198mg · 28% DV
Iron
2mg · 11% DV
Small Egg (Size S) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Small Egg (Size S) 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 Small Egg (Size S) Contain Allergens?
Contains these allergens:
Which Diets Is Small Egg (Size S) 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
Small Egg (Size S) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Foods Similar to Small Egg (Size S)
Small Egg (Size S) — Frequently Asked Questions
Is there a meaningful nutrition difference between a small egg and a large egg?
The main difference is portion size, so a small egg gives less protein and energy per egg than a larger one. The overall nutrient profile is otherwise very similar.
Does boiling a small egg change its nutrition much?
Boiling keeps the egg’s protein and fat largely intact. The bigger practical difference is that boiling adds no extra cooking fat, unlike frying.
Is it okay to eat eggs raw, or is cooked better?
Cooked is generally safer because it lowers the risk of foodborne illness. Cooking also tends to make egg protein easier for the body to use.
Is a small egg better before or after a workout?
It can work at either time, but on its own it may feel too light for recovery or too heavy right before exercise for some people. Pairing it with a carbohydrate source often makes it more useful around training.
Is it bad to eat eggs every day?
For many healthy people, eggs can fit into daily eating patterns. If someone has specific cholesterol concerns, cardiovascular disease, or medical advice to limit eggs, intake should be individualized.
Can you eat a small egg at night?
Yes, it can be a practical evening snack or part of a light meal because it is filling. If rich foods bother your digestion at night, boiled or poached may be easier than fried.
How should eggs be stored, and how long do they stay fresh?
Eggs keep best refrigerated in their carton and away from strong odors and temperature swings. Once cracked, they should be used promptly, and cooked eggs should be chilled and eaten within a short time.
Can hard-boiled eggs be frozen?
Freezing whole hard-boiled eggs is usually not recommended because the whites turn rubbery. Cooked yolks freeze better, but fresh eggs usually give the best texture.
What foods pair well with eggs for a more balanced meal?
Vegetables add volume and help make the meal more satisfying. If you want a more complete meal, pair eggs with foods like whole-grain bread, oats, potatoes, or fruit depending on the occasion.
Who should be especially careful with eggs?
Anyone with an egg allergy should avoid them completely. People at higher risk from foodborne illness, such as pregnant women, older adults, young children, and immunocompromised individuals, should avoid raw or undercooked eggs.
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Nutrition data compiled from USDA FoodData Central and scientific sources.