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Small raw egg Calories
High-quality protein, source of vitamin B12 and choline
CALORIES
GI
POTASSIUM
FIBER
Small raw egg Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
0.7g
· 2%
Protein
12.6g
· 35%
Fat
9.9g
· 63%
Fiber
0g
Small raw 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
Iodine
50µg · 33% DV
Phosphorus
198mg · 28% DV
Zinc
1mg · 9% DV
Small raw egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Small raw 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 raw egg Contain Allergens?
Contains these allergens:
Which Diets Is Small raw 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
Small raw egg Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
Foods Similar to Small raw egg
Small raw egg — Frequently Asked Questions
Is a small raw egg safe to eat raw?
Raw egg is not considered risk-free because it can carry Salmonella. Cooking is the safer option, especially for children, older adults, pregnant people, and anyone with a weakened immune system.
How long can I keep a raw egg in the fridge?
An uncracked egg can be refrigerated until its use-by date, while a cracked raw egg is best used right away. If it must be held briefly, keep it covered and cold and use it soon.
Can a raw egg be frozen?
Freezing in the shell is not recommended because the shell can crack. If you want to freeze it, crack the egg into an airtight container first.
Is raw egg better before or after a workout?
A cooked egg is usually the better choice after training because cooking improves protein availability and reduces food-safety concerns. Raw egg does not offer a special performance advantage just because it is raw.
Is there a meaningful nutrition difference between raw and cooked egg?
Yes—cooking generally makes egg protein easier for the body to use. It also lowers the food-safety risk compared with eating it raw.
Can I mix raw egg into milk or yogurt?
Yes, people do this in some drinks and recipes, but the mixture should be kept cold and consumed promptly. Food safety depends on hygienic handling of all ingredients, not just the egg.
Does drinking raw egg every day make you stronger?
That is a common belief, but raw egg is not automatically more beneficial than cooked egg. Consistent protein intake matters more, and cooked egg is usually the safer and more efficient option.
What recipes commonly use raw egg?
Raw egg is often used in mayonnaise, some dressings, mousse, tiramisu, and certain shakes. For these recipes, pasteurized egg is the safer choice when available.
Should someone with an egg allergy avoid a small raw egg completely?
Yes. Even small amounts can trigger symptoms in people with egg allergy, so complete avoidance is the safest approach unless a clinician advises otherwise.
How can I tell if a raw egg has gone bad?
Do not use it if the shell is cracked, the egg smells bad, or the contents look unusually discolored or spoiled. When in doubt, discard it rather than tasting it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.