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Plain egg Calories
High-quality protein, source of vitamin B12 and choline
CALORIES
GI
POTASSIUM
FIBER
Plain egg Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 36%
Fat
9.9g
· 61%
Fiber
0g
Plain 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
Iron
2mg · 11% DV
Plain egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain 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 Plain egg Contain Allergens?
Contains these allergens:
Which Diets Is Plain 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
Plain egg Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
Foods Similar to Plain egg
Plain egg — Frequently Asked Questions
What is the healthiest way to cook plain eggs?
Boiling, poaching, or pan-cooking with a small amount of oil are practical options. Prolonged high-heat cooking can make eggs tough and may add more fat when extra oil is used.
Is it safe to eat raw eggs?
Raw or undercooked eggs can carry a risk of Salmonella. Pregnant people, young children, older adults, and anyone with a weakened immune system should choose eggs cooked until both the white and yolk are firm.
How long do eggs keep in the refrigerator?
Keep shell eggs refrigerated, ideally in their original carton to protect them from odors and temperature changes. Cooked eggs should be cooled promptly, stored covered, and eaten within a few days.
Can hard-boiled eggs be frozen?
Freezing whole hard-boiled eggs is not ideal because the whites can become watery and rubbery after thawing. Raw eggs can be frozen out of their shells in a suitable airtight container.
Do eggs raise cholesterol in everyone?
The effect of dietary cholesterol varies between individuals, and the overall eating pattern often matters more than one food alone. People with high LDL cholesterol, diabetes, or cardiovascular disease should discuss their usual egg intake with a clinician or dietitian.
Are eggs better before or after a workout?
Eggs can fit either pre- or post-workout meals. Before exercise, pair them with an easily digested carbohydrate such as toast, potatoes, or fruit and allow time for digestion.
Is eating eggs at night unhealthy?
Eating eggs at night is not inherently unhealthy. However, a large meal close to bedtime or eggs cooked with rich, fatty ingredients may worsen discomfort for people prone to reflux.
What foods pair well with plain eggs?
Eggs work well with vegetables, whole grains, legumes, and yogurt for a more balanced meal. Spinach, peppers, and tomatoes add flavor as well as nutrients that eggs do not provide in the same way.
Are brown eggs more nutritious than white eggs?
Shell color mostly reflects the breed of hen and does not, by itself, indicate nutritional quality. Hen feed and egg freshness are more meaningful factors than whether the shell is brown or white.
What should people with an egg allergy watch for?
People with an egg allergy may need to avoid egg-containing foods such as mayonnaise, some baked goods, sauces, and processed products. Check ingredient lists for terms such as albumin or ovalbumin, and seek medical guidance if there is a history of severe reactions.
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Nutrition data compiled from USDA FoodData Central and scientific sources.