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Whole Eggs Calories
Complete protein, choline and vitamin B12 source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole 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 10 µg of Biotin covers 33% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Whole Eggs Nutrition Facts
Selected: 1 piece (medium) · 50 g
72
KCAL / 50G
Carbs
0.4g
· 0% DV
Protein
6.3g
· 13% DV
Fat
4.8g
· 6% DV
Fiber
0g
· 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%
Whole Eggs nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 1.57 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 71 mg | 3% |
| Total carbohydrate | 0.4 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.3 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Whole Eggs?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 72 kcal |
| 1 piece (small) | 38 g | 54 kcal |
| 1 piece (large) | 63 g | 90 kcal |
| 1 piece (jumbo) | 73 g | 104 kcal |
| 100 g | 100 g | 143 kcal |
| 2 piece (double) | 100 g | 143 kcal |
| 3 piece (triple) | 150 g | 215 kcal |
| 1 cup (whole) | 243 g | 347 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Whole Eggs
How many whole eggs can you eat in a day?
One whole egg a day can fit comfortably into a balanced diet for most healthy adults, and some people eat more. If you have high cholesterol or a medical condition that affects your diet, ask your clinician what amount is appropriate for you.
Do whole eggs raise cholesterol?
Whole eggs contain dietary cholesterol, but for most healthy people, eating eggs has a modest effect on blood cholesterol. Saturated fat and the overall diet also matter; follow any egg limit your healthcare professional has given you.
Are whole eggs good for weight loss?
Yes, whole eggs provide protein and can help make a meal more filling. Boiled eggs or eggs cooked with little added fat are a practical choice; serving them with vegetables can make a satisfying meal without heavy extras.
Should whole eggs be refrigerated?
Yes, keep whole eggs refrigerated in their carton to protect them from odors and temperature changes. Store them on an inside shelf rather than in the door, where temperatures fluctuate more, and use cracked eggs promptly rather than keeping them.
Are brown whole eggs healthier than white whole eggs?
No, brown shells do not make whole eggs more nutritious than white shells. Shell color mainly reflects the breed of hen; it is not a reliable guide to an egg’s nutrition or quality.
Can you eat whole eggs raw?
It is safer not to eat raw whole eggs because even clean-looking shells can carry Salmonella. Cook eggs until both the white and yolk are firm, or use pasteurized eggs in recipes that call for them raw.
How can you tell if whole eggs are still fresh with the water test?
A whole egg that stands upright or floats in water has aged as its air cell grew, but the test does not prove whether it is safe to eat. Discard an egg with an unpleasant odor or unusual appearance after cracking it.
Can you freeze whole eggs?
Yes, you can freeze whole eggs after cracking them out of their shells; do not freeze them in the shell, since expansion can crack it. Lightly beat the yolks and whites together, seal them in a freezer-safe container, and thaw in the refrigerator.
Why do whole eggs crack when boiling, and how can you prevent it?
Whole eggs can crack when a cold egg hits hot water or eggs knock against each other in the pan. Arrange them in a single layer and bring the water to a gentle boil; cooling them promptly after cooking stops further cooking.
Can you eat whole eggs during pregnancy?
Yes, whole eggs are safe during pregnancy when cooked until both the yolk and white are firm. Avoid raw or runny eggs because they may carry bacteria that can cause foodborne illness.
Whole Eggs Vitamins & Minerals
Vitamins
Biotin
10µg · 33% DV
B12
0.45µg · 19% DV
B2
0.23mg · 18% DV
B5
0.77mg · 15% DV
Minerals
Selenium
15µg · 27% DV
Iodine
25µg · 17% DV
Phosphorus
99mg · 14% DV
Zinc
0.65mg · 6% DV
Sodium
71mg · 3% DV
Potassium ⭐
69mg · 2% DV
Whole Eggs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole Eggs
To burn the 72 calories in 1 piece (medium) (50 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Whole Eggs?
Whole eggs are chicken eggs eaten with both the white and the yolk, rather than separating one from the other. They are a familiar breakfast staple in many places: boiled, fried or folded into an omelette, and they also bind and enrich baked goods and other home cooking. Once cooked, the white is tender and mild, while the yolk is richer and creamy. Serve them with toast and vegetables, or add them to a grain bowl for an easy, satisfying meal. Whole eggs provide complete protein and are very low in carbohydrates; the yolk also contributes choline and vitamin B12. For a lighter plate, pair an egg with plenty of vegetables and use only a little cooking oil.
How Nutritious Is Whole Eggs?
Nutrient density
High
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
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.
Is Whole Eggs Processed?
NOVA 2
Minimally Processed
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 Whole Eggs Contain Allergens?
Contains these allergens:
Which Diets Is Whole Eggs Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Whole Eggs Fat Profile
SATURATED
1.57g
MONOUNSATURATED
1.83g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.