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Free-range chicken egg Calories
High-quality protein, source of B12, selenium, and choline
CALORIES
GI
POTASSIUM
FIBER
Free-range chicken egg Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.6g
· 35%
Fat
9.9g
· 62%
Fiber
0g
Free-range chicken egg 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
Zinc
1mg · 9% DV
Free-range chicken egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Free-range chicken egg 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 Free-range chicken egg Contain Allergens?
Contains these allergens:
Which Diets Is Free-range chicken egg 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
Free-range chicken egg Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
2g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
Foods Similar to Free-range chicken egg
Free-range chicken egg — Frequently Asked Questions
Is free-range chicken egg nutritionally very different from a regular egg?
Usually the macronutrients are broadly similar; the bigger differences are often in farming conditions, taste, and consumer preference. Nutrient levels can still vary with the hen’s feed, age, and production environment.
Does boiling an egg reduce its protein quality?
No, proper cooking does not destroy the egg’s protein value. In fact, cooking generally makes egg protein easier to digest.
Is it safe to eat free-range eggs raw?
Raw egg is not generally recommended because Salmonella risk is not completely eliminated. Raw egg white also contains avidin, which can reduce biotin absorption until the egg is cooked.
How should free-range eggs be stored to stay fresh?
Keep them refrigerated in their original carton and at a stable temperature. It is best not to wash them before storage, because washing can remove the natural protective coating on the shell.
Can hard-boiled eggs be frozen?
Freezing whole hard-boiled eggs is not ideal because the whites become rubbery and watery. Cooked yolks or egg-based dishes usually freeze better than whole boiled eggs.
Are eggs better before or after a workout?
They can work at either time, depending on the rest of the meal. After training, pairing eggs with a carbohydrate source can make recovery nutrition more balanced.
Does eating eggs at night cause weight gain?
No, eating eggs at night does not automatically cause fat gain. Overall calorie intake and eating patterns matter much more than the time of day.
What foods pair well with eggs for a more balanced meal?
Vegetables add volume and variety, while foods like whole-grain bread, oats, potatoes, or fruit can round out the meal with carbohydrates. This is especially useful if you want a more filling meal or post-exercise option.
Is the cholesterol in eggs a problem for everyone?
Not to the same extent for everyone, because people respond differently to dietary cholesterol. Those with diabetes, familial hypercholesterolemia, or existing cardiovascular risk should discuss intake with a clinician or dietitian.
If someone has an egg allergy, are free-range eggs any easier to tolerate?
Usually not, because egg allergy is a reaction to egg proteins rather than the farming method. Anyone with a confirmed egg allergy should avoid them unless advised otherwise by a medical professional.
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Nutrition data compiled from USDA FoodData Central and scientific sources.