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Whole white egg Calories
High-quality protein, source of vitamin B12 and choline
CALORIES
GI
POTASSIUM
FIBER
Whole white egg Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
0.7g
· 2%
Protein
12.6g
· 35%
Fat
9.9g
· 63%
Fiber
0g
Whole white egg Vitamins & Minerals
Vitamins
Biotin
20µg · 67% DV
B12
1.1µg · 46% DV
B2
0.5mg · 38% DV
B5
1.4mg · 28% DV
Minerals
Selenium
30µg · 55% DV
Iodine
47µg · 31% DV
Phosphorus
198mg · 28% DV
Iron
2mg · 11% DV
Whole white egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole white 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 Whole white egg Contain Allergens?
Contains these allergens:
Which Diets Is Whole white egg Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Whole white egg Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
Foods Similar to Whole white egg
Whole white egg — Frequently Asked Questions
What is the practical difference between a whole egg and egg white only?
A whole egg includes both the white and the yolk, while egg white is just the clear portion. The yolk changes the taste, texture, and cooking behavior quite a bit.
Does boiling an egg reduce its protein?
No, normal cooking does not remove the protein; it mainly changes its structure. In fact, cooked egg protein is generally easier to digest than raw egg protein.
Is whole egg better before or after a workout?
It can work at either time depending on the rest of the meal. Before training, many people tolerate it better when paired with an easy carbohydrate source rather than eaten alone.
Is it okay to eat eggs at night?
For most people, yes. If heavy meals bother your digestion late in the evening, a boiled or lightly cooked egg is usually easier to handle than a greasy preparation.
How should whole eggs be stored?
Store them in the refrigerator in their original carton. Keeping them on an inner shelf rather than the door helps protect them from temperature swings.
How long do cooked eggs keep?
Hard-boiled eggs usually keep for a few days in the fridge. Once peeled, they should be eaten sooner and should not sit at room temperature for long.
Can whole eggs be frozen?
Not in the shell, because the shell can crack. If you want to freeze them, crack and beat them first, then store them in a sealed container.
What foods pair well with whole eggs for a more balanced meal?
Vegetables add volume and variety, and whole grains can make the meal more filling. This gives you a more balanced plate than eating eggs by themselves.
Is eating eggs every day a bad idea?
For many healthy people, eggs can fit into a daily diet in sensible portions. Overall diet pattern, personal health history, and medical advice matter more than one single food.
Who should be careful with whole eggs?
Anyone with an egg allergy should avoid them. People at higher risk from foodborne illness, such as pregnant women, older adults, and those with weakened immunity, should choose fully cooked eggs rather than raw or runny ones.
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Nutrition data compiled from USDA FoodData Central and scientific sources.