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Small Egg Calories
Protein source, vitamin B12, vitamin D, iron
CALORIES
GI
POTASSIUM
FIBER
Small Egg Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
1.1g
· 3%
Protein
13g
· 35%
Fat
10.1g
· 62%
Fiber
0g
Small 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
29µg · 19% DV
Iron
2mg · 11% DV
Small Egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Small 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 Small Egg Contain Allergens?
Contains these allergens:
Which Diets Is Small Egg Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Small Egg Fat Profile
SATURATED
3.1g
MONOUNSATURATED
4.1g
POLYUNSATURATED
2g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
Foods Similar to Small Egg
Small Egg — Frequently Asked Questions
Is there a meaningful nutrition difference between a small egg and a large egg?
The main difference is portion size rather than food quality. In practice, total grams eaten matter more than egg size alone.
Does boiling a small egg reduce its protein quality?
No, boiling does not remove the protein; it mainly changes the structure as the egg sets. Very long cooking can affect texture, but the protein remains.
Is a small egg better before or after a workout?
It can work at either time depending on the rest of the meal and your routine. After training it is a convenient protein source, while before training it is often best paired with easy-to-digest foods.
Is it okay to eat eggs every day?
For many healthy people, eggs can fit into daily eating patterns. If you have specific cholesterol concerns, cardiovascular disease, or medical advice to limit them, intake should be individualized.
Is it safe to eat a small egg raw, or is cooked better?
Cooked is generally safer because it lowers the risk of foodborne illness. Cooking also tends to improve how well the body uses egg protein.
Why do eggs sometimes feel heavy on the stomach?
It is not always the egg itself; frying fat, rich side dishes, or eating too quickly can make the meal feel heavier. In some people, egg allergy or sensitivity may also cause symptoms.
How should small eggs be stored, and how long do they stay fresh?
Store eggs in the refrigerator, ideally in their carton to protect them from odors and moisture loss. Once cracked, they should be used promptly, and cooked eggs should be chilled soon after cooking.
What foods pair well with eggs for a more balanced meal?
Vegetables are an easy match and add volume and variety to the plate. Whole grains, yogurt, or avocado can also help make an egg-based meal more filling and balanced.
Is the yolk unhealthy and the white the only healthy part?
That is an oversimplification. The white is known for protein, but the yolk also contains important nutrients, so for most people the whole egg makes sense.
Who should be especially careful with eggs?
Anyone with an egg allergy should avoid them because even small amounts can trigger a reaction. People with weakened immunity, older adults, pregnant people, and young children should be more cautious with raw or undercooked eggs.
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Nutrition data compiled from USDA FoodData Central and scientific sources.