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Natural Egg Calories
Natural, protein source, rich in vitamins and minerals
CALORIES
GI
POTASSIUM
FIBER
Natural Egg Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.6g
· 35%
Fat
9.9g
· 62%
Fiber
0g
Natural Egg Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.45mg · 35% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Phosphorus
198mg · 28% DV
Iodine
24µg · 16% DV
Iron
2mg · 11% DV
Natural Egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Natural 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 Natural Egg Contain Allergens?
Contains these allergens:
Which Diets Is Natural Egg Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Natural Egg Fat Profile
SATURATED
3.1g
MONOUNSATURATED
4.1g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 16.9:1
Above the ideal 4:1 (16.9:1).
Foods Similar to Natural Egg
Natural Egg — Frequently Asked Questions
Can you use a natural egg if the shell is cracked?
A cracked shell can allow bacteria to enter more easily. Use a newly cracked egg promptly and cook it thoroughly, but discard eggs that are dirty, leaking, or have been cracked for an unknown length of time.
How can you tell whether an egg is fresh?
Fresh eggs usually have a thick white and a rounded yolk when cracked open. A float test can offer a clue, but checking the date and looking for an unusual smell or appearance after cracking are more useful safety checks.
What is the best way to store eggs in the refrigerator?
Keep eggs in their original carton on an interior refrigerator shelf. The door experiences greater temperature changes, so it is not the best storage spot.
How long do hard-boiled eggs keep?
Hard-boiled eggs in their shells generally keep for up to one week in the refrigerator. Refrigerate them within two hours of cooking and do not leave them at room temperature for extended periods.
Is it safe to eat eggs raw?
Raw or undercooked eggs can carry a risk of Salmonella infection. Pregnant people, young children, older adults, and anyone with a weakened immune system should eat eggs with both the white and yolk fully cooked.
Does boiling an egg reduce its protein?
Boiling does not meaningfully reduce the egg's protein content; heat changes the protein structure and can make it easier to digest. Very prolonged, high-heat cooking may reduce some heat-sensitive vitamins.
Why do eggs stick to the pan?
Eggs often stick when the pan is not properly preheated, its coating is worn, or there is too little fat. Using a preheated pan over moderate heat with a little oil or butter helps prevent sticking.
What foods pair well with eggs for a balanced meal?
Pair eggs with vegetables, whole-grain bread, or legumes to make a more filling, balanced meal. Vegetables add fibre and variety, while carbohydrate foods can provide sustained energy.
Are eggs a good choice after a workout?
Eggs can fit well into a post-workout meal because they provide protein for muscle repair. After hard or prolonged exercise, adding a carbohydrate food such as fruit, potatoes, or grains can support recovery.
Are brown eggs more nutritious than white eggs?
No. Shell colour mainly reflects the hen's breed and does not by itself indicate superior nutrition. The hen's feed and living conditions can have more influence on some aspects of egg composition.
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Nutrition data compiled from USDA FoodData Central and scientific sources.