1 piece (medium) of Raw eggs (50 g) has 72 calories. That works out to 143 calories per 100 g. It contains 0.4 g of carbs, 6.3 g of protein, 4.8 g of fat and 0 g of fiber. Its 41 µg of Vitamin D covers 205% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Raw eggs Nutrition Facts

Selected: 100 g

143

KCAL / 100G

Carbs

0.7g

· 0% DV

Protein

12.6g

· 25% DV

Fat

9.5g

· 12% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 2% · Protein 36% · Fat 62%

Raw eggs Vitamins & Minerals

Vitamins

Vitamin D

82µg · 410% DV

Biotin

20µg · 67% DV

B12

0.89µg · 37% DV

0.45mg · 35% DV

Minerals

Selenium

30µg · 55% DV

Iodine

47µg · 31% DV

Phosphorus

198mg · 28% DV

Iron

2mg · 11% DV

How Nutritious Is Raw eggs?

Nutrient density

High

75/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

45/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Raw eggs Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Raw eggs

To burn the 143 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

19min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Raw eggs 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 eggs Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Raw eggs 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 eggs Fat Profile

SATURATED

3.1g

MONOUNSATURATED

3.6g

POLYUNSATURATED

1.9g

⚖️

Omega 6:3 ratio 10.8:1

Above the ideal 4:1 (10.8:1).

Compare Raw eggs

🥚vs🥚

Raw eggs vs EggSame calories per 100 g

→🥚vs🍲

Raw eggs vs Chicken Soup98 kcal more per 100 g

→🥚vs🥤

Raw eggs vs Protein Powder237 kcal fewer per 100 g

→🥚vs🍳

Raw eggs vs Fried Eggs (Butter)47 kcal fewer per 100 g

→

Foods Similar to Raw eggs

🥚

Egg

143 kcal

🍲

Chicken Soup

45 kcal

🥤

Protein Powder

380 kcal

🍳

Fried Eggs (Butter)

190 kcal

🍳

Menemen

95 kcal

🥘

Green Beans with Meat

85 kcal

🍳

Fried eggs

196 kcal

🍆🥩

Ali Nazik

145 kcal

Frequently Asked Questions About Raw eggs

Does drinking raw eggs provide more protein than cooked eggs?

No. Protein from cooked eggs is generally digested and used more effectively than protein from raw eggs. Raw consumption also increases the risk of foodborne illness.

Can raw eggs contain Salmonella?

Yes. An egg can carry Salmonella even when its shell looks clean and intact, with greater concern for children, older adults, pregnant people, and anyone with a weakened immune system.

What is the safest way to use raw eggs?

Choose pasteurized shell eggs or pasteurized liquid egg products. Keep raw-egg dishes, such as sauces, desserts, and drinks, refrigerated until serving.

Should raw eggs be consumed before or after a workout for muscle building?

Your total daily protein intake matters more for muscle repair than the exact timing. Cooked or pasteurized eggs are a better choice because they offer more usable protein with less food-safety risk.

Do raw and cooked eggs have the same nutritional value?

Their core nutrients are broadly similar, but cooking improves protein digestibility. Prolonged high-heat cooking can slightly reduce some heat-sensitive vitamins.

Why should raw egg whites not be eaten regularly?

Raw egg white contains avidin, a protein that binds biotin and can reduce its absorption. This is mainly a concern with frequent, long-term intake of large amounts of raw egg white; cooking deactivates avidin.

Can I add a raw egg to a smoothie?

You can, but pasteurized egg is the safer option. Pairing it with foods such as yogurt, fruit, or oats can make the smoothie more filling and balanced.

How should raw eggs be stored in the refrigerator?

Store eggs in their original carton on an inside shelf of the refrigerator, rather than in the door where temperatures fluctuate more. Crack eggs only when needed, and do not leave cracked raw egg at room temperature.

Can raw eggs be frozen?

Do not freeze eggs in their shells, as they can crack. Beaten whole eggs can be frozen in a freezer-safe container and should be thoroughly cooked after thawing.

Should egg shells be washed before using raw eggs?

It is best not to wash eggs before storing them, since washing may damage the shell's natural protective layer. If needed, clean visible dirt just before use and wash hands, utensils, and surfaces after handling raw egg.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026