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Raw Egg (with Shell) Calories
Whole raw egg, including shell. Source of protein, vitamin B12, and calcium.
CALORIES
GI
POTASSIUM
FIBER
Raw Egg (with Shell) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
12.6g
· 35%
Fat
9.9g
· 62%
Fiber
0g
Raw Egg (with Shell) Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B2
0.5mg · 38% DV
B12
0.89µg · 37% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Calcium
500mg · 50% DV
Iodine
47µg · 31% DV
Phosphorus
180mg · 26% DV
Raw Egg (with Shell) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Raw Egg (with Shell) 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 Raw Egg (with Shell) Contain Allergens?
Contains these allergens:
Which Diets Is Raw Egg (with Shell) 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
Raw Egg (with Shell) 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 Raw Egg (with Shell)
Raw Egg (with Shell) — Frequently Asked Questions
How should raw eggs in the shell be stored?
Keep eggs in their original carton on a middle refrigerator shelf. Avoid storing them in the door, where repeated temperature changes can shorten freshness.
Is it safe to eat raw egg?
Raw or undercooked eggs can carry Salmonella. Pregnant people, young children, older adults, and anyone with a weakened immune system should avoid them; choose pasteurized eggs for recipes served raw.
Does the float test show whether an egg is safe to eat?
The float test can suggest an egg’s age because its air cell enlarges over time. It cannot tell you whether the egg contains harmful bacteria or is safe to eat raw.
Should eggs be washed before using them?
Do not wash eggs before storing them, as this may damage the shell’s protective outer layer. If there is visible dirt, clean the shell briefly just before cracking it and wash hands and work surfaces afterward.
Can you use an egg with a cracked shell?
A cracked shell increases the chance that bacteria can enter the egg. Do not use cracked eggs raw, and discard one if you do not know when or how the shell cracked.
Can raw eggs be frozen?
Do not freeze eggs in their shells because they can crack. Freeze beaten, shelled eggs in an airtight container, then use thawed eggs only in dishes that will be fully cooked.
Are raw eggs a good post-workout choice?
Protein from raw egg is less efficiently digested than protein from cooked egg. Fully cooked eggs are a safer and more practical choice after training.
Does drinking raw eggs build muscle faster?
No. Raw eggs have not been shown to build muscle better than cooked eggs, and they add a foodborne illness risk.
What foods pair well with raw egg?
For raw-egg sauces, dressings, or desserts, use pasteurized eggs to reduce food-safety risk. Cooked eggs pair well with vegetables, whole-grain bread, or legumes for a more balanced and filling meal.
Should people with an egg allergy avoid raw egg?
Yes. People with an egg allergy should avoid raw egg, cooked egg, and foods containing egg, since cooking does not reliably make egg proteins safe for everyone with an allergy. Those with a history of severe reactions should follow medical advice and check labels carefully.
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Nutrition data compiled from USDA FoodData Central and scientific sources.