1 piece (medium) of Cracked Egg (50 g) has 72 calories. That works out to 143 calories per 100 g. It contains 0.6 g of carbs, 6.5 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.

Cracked Egg Nutrition Facts

Selected: 100 g

143

KCAL / 100G

Carbs

1.1g

· 0% DV

Protein

13g

· 26% 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 3% · Protein 37% · Fat 60%

Cracked Egg Vitamins & Minerals

Vitamins

Biotin

20µg · 67% DV

B12

1.1µg · 46% DV

0.5mg · 38% DV

1.4mg · 28% DV

Minerals

Selenium

30µg · 55% DV

Iodine

47µg · 31% DV

Phosphorus

198mg · 28% DV

Zinc

1mg · 9% DV

How Nutritious Is Cracked Egg?

Nutrient density

Very high

85/ 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.

Cracked Egg 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 Cracked Egg

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 Cracked Egg 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 Cracked Egg 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 Cracked 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

Cracked Egg Fat Profile

SATURATED

3.1g

MONOUNSATURATED

3.6g

POLYUNSATURATED

1.4g

⚖️

Omega 6:3 ratio 26:1

Above the ideal 4:1 (26:1).

Compare Cracked Egg

🥚vs🥚

Cracked Egg vs EggSame calories per 100 g

→🥚vs🍲

Cracked Egg vs Chicken Soup98 kcal more per 100 g

→🥚vs🥤

Cracked Egg vs Protein Powder237 kcal fewer per 100 g

→🥚vs🍳

Cracked Egg vs Fried Eggs (Butter)47 kcal fewer per 100 g

→

Foods Similar to Cracked Egg

🥚

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 Cracked Egg

How many calories and how much protein are in cracked egg?

Per 100g, cracked egg provides 143 calories and 13g of protein. It also contains 9.5g fat and 1.1g carbohydrates.

Is cracked egg suitable for keto and gluten-free diets?

Yes, cracked egg is compatible with keto and gluten-free diets. It has a glycemic index of 0 and contains 1.1g carbs per 100g, but it is an egg allergen.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026