1 piece (small) of Egg (Small) (38 g) has 54 calories. That works out to 143 calories per 100 g. It contains 0.4 g of carbs, 4.9 g of protein, 3.6 g of fat and 0 g of fiber. Its 7.6 µg of Biotin covers 25% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

What is Egg (Small)?

A small egg is a hen’s egg used on its own or as a versatile ingredient in everyday cooking. It can be boiled, fried or folded into an omelette, and it helps bind and enrich baked goods, batters and other dishes. Its flavour is mild, with a richer-tasting yolk and a tender white that firms as it cooks.

Eggs are commonly served at breakfast in many parts of the world, but they also fit easily into lunches, salads and simple suppers. A small egg provides high-quality protein alongside nutrients such as vitamin B12 and choline. For a lighter meal, cook it with little added fat and pair it with vegetables or wholegrain toast; for a more filling plate, add beans or avocado.

Egg (Small) Nutrition Facts

Selected: 100 g

143

KCAL / 100G

Carbs

1.1g

· 0% DV

Protein

13g

· 26% DV

Fat

9.5g

· 12% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 3% · Protein 37% · Fat 60%

Egg (Small) Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.1µg · 46% DV

0.5mg · 38% DV

1.4mg · 28% DV

Minerals

Selenium

30µg · 55% DV

Iodine

47µg · 31% DV

Phosphorus

140mg · 20% DV

Zinc

1mg · 9% DV

How Nutritious Is Egg (Small)?

Nutrient density

Very high

85/ 100

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

45/ 100

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 (Small) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Egg (Small)

To burn the 143 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

19min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Egg (Small) 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 (Small) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Egg (Small) 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 (Small) 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 (Small)

🥚vs🥚

Egg (Small) vs EggSame calories per 100 g

→🥚vs🍲

Egg (Small) vs Chicken Soup98 kcal more per 100 g

→🥚vs🥤

Egg (Small) vs Protein Powder237 kcal fewer per 100 g

→🥚vs🍳

Egg (Small) vs Menemen48 kcal more per 100 g

→

Foods Similar to Egg (Small)

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍆🥩

Ali Nazik

145 kcal

🧴

Collagen powder

370 kcal

🥤

Vegan Protein Powder

370 kcal

Frequently Asked Questions About Egg (Small)

How long should you boil a small egg?

Boil a small egg for about 5–6 minutes for a runny yolk or 8–9 minutes for a firm yolk, starting the timer when the water returns to a boil. Transfer it to cold water afterward to stop the cooking and make peeling easier.

Are small eggs laid by young hens?

Often, yes: pullets, or young hens early in their laying cycle, commonly produce smaller eggs. Small eggs can also come from hens of other ages or breeds, so size alone does not reliably tell you the hen’s age.

How can you tell if a small egg has gone bad?

Crack the small egg into a separate bowl and check for a strong unpleasant smell or unusual appearance; discard it if either is present. A floating egg is usually older, but the float test alone does not prove it has spoiled.

Can you use small eggs instead of large eggs in baking?

Yes, but a small egg contributes less than a large one, so a recipe may need an extra egg to provide the same amount. For baking, weighing the eggs or matching the recipe’s required volume gives a more dependable result than swapping them one for one.

How should you store small eggs?

Keep small eggs refrigerated in their carton, away from foods with strong smells, and follow the date on the package. Avoid washing them before storage, since moisture can damage the shell’s protective coating; use or discard cracked eggs promptly.

Should you wash a small egg before cracking it?

Usually, no: washing can move bacteria through the shell or damage its protective coating. If the shell is visibly dirty, wipe it clean and wash your hands after handling it; keep the egg away from ready-to-eat foods while preparing it.

Can you freeze a small egg in its shell?

No, do not freeze a small egg in its shell; the contents expand and may crack it. To freeze egg, crack it into a container, beat the yolk and white together, seal it, then thaw it in the refrigerator and cook it thoroughly.

Is it safe to eat a small egg raw?

Eating a raw small egg can expose you to Salmonella, even if the shell looks clean. Cook the white and yolk until firm, or use pasteurized egg for recipes that call for raw or lightly cooked egg.

How long does a hard-boiled small egg last in the fridge?

A hard-boiled small egg can keep for about one week in the refrigerator if you chill it within two hours of cooking. Store it in its shell when possible, and discard it if it develops an off smell or an unusual, slimy surface.

Does a small egg have a smaller yolk than a large egg?

Yes, a small egg generally has a smaller yolk and white because the whole egg is smaller. The proportions can vary, though, so a small egg is not simply a large egg with only the white reduced.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026