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Egg (whole) Calories
High-quality protein, rich in B12, choline, iron, and vitamin D.
CALORIES
GI
POTASSIUM
FIBER
Egg (whole) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.9g
· 61%
Fiber
0g
Egg (whole) 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
47µg · 31% DV
Phosphorus
198mg · 28% DV
Iron
2mg · 11% DV
Egg (whole) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (whole) 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 (whole) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (whole) 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 (whole) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
Foods Similar to Egg (whole)
Egg (whole) — Frequently Asked Questions
Is whole egg good for a keto diet?
Yes. Whole egg has a glycemic index of 0 and provides 13 g protein, 1.1 g carbs, and 9.9 g fat per 100 g, which fits keto eating.
Does whole egg contain any allergens?
Yes. Whole egg contains the egg allergen, so it is not suitable for people with egg allergy.
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Nutrition data compiled from USDA FoodData Central and scientific sources.