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Free-range egg Calories
High-quality protein, healthy fats, source of B12 and D vitamins
CALORIES
GI
POTASSIUM
FIBER
Free-range 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 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 egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Free-range 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 egg Contain Allergens?
Contains these allergens:
Which Diets Is Free-range 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 egg Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.7g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
Foods Similar to Free-range egg
Free-range egg — Frequently Asked Questions
Is a free-range egg nutritionally very different from a regular egg?
Usually not by a dramatic margin in protein, fat, or calories; the main difference is the hens’ living conditions. Flavor, yolk color, and consumer preference may vary by farming method.
Does boiling an egg reduce its protein quality?
No, normal cooking does not meaningfully damage the protein quality. In fact, cooked egg protein is generally easier for the body to digest than raw egg protein.
Is it bad to eat eggs every day?
For most healthy people, eggs can fit into daily eating patterns. People with specific cholesterol-related conditions or medical advice to limit eggs should follow individualized guidance.
Are eggs better before or after a workout?
Eggs are often more useful after training because they provide protein that supports recovery. Before exercise, their fat content may feel heavy for some people, so timing and portion size matter.
Do eggs eaten at night cause weight gain?
No single food causes weight gain just because of the time you eat it. What matters more is your total intake across the day, and eggs can work well in an evening meal if they fit your needs.
Is drinking raw egg healthier than eating cooked egg?
No, that’s a common myth. Raw eggs carry a higher food safety risk, and their protein is generally less available to the body than protein from cooked eggs.
How should free-range eggs be stored, and when should you throw them out?
Keep eggs refrigerated, ideally in their carton to reduce odor absorption and temperature swings. Discard them if they develop an off smell, unusual discoloration, or an abnormal appearance when cracked.
How long do hard-boiled eggs keep?
Hard-boiled eggs usually keep for several days in the refrigerator, especially if left in the shell. Once peeled, they should be eaten sooner and not left at room temperature for long.
What foods pair well with eggs for a more balanced meal?
Eggs pair well with vegetables to add volume and fiber to the meal. Combining them with whole grains, yogurt, or avocado can make breakfast or lunch more filling and balanced.
Who should be especially careful with eggs?
Anyone with an egg allergy should avoid them, since even small amounts can trigger reactions. People who are pregnant, older, immunocompromised, or serving eggs to young children should pay extra attention to safe handling and thorough cooking.
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Nutrition data compiled from USDA FoodData Central and scientific sources.