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Egg (raw) Calories
High-quality protein, source of vitamin B12 and choline
CALORIES
GI
POTASSIUM
FIBER
Egg (raw) Nutrition Facts
Selected: 100 g
143
KCAL / 100G
Carbs
0.7g
· 2%
Protein
12.6g
· 35%
Fat
9.9g
· 63%
Fiber
0g
Egg (raw) 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
47µg · 31% DV
Phosphorus
198mg · 28% DV
Iron
2mg · 11% DV
Egg (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Egg (raw) 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 Egg (raw) Contain Allergens?
Contains these allergens:
Which Diets Is Egg (raw) 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
Egg (raw) Fat Profile
SATURATED
3.1g
MONOUNSATURATED
3.6g
POLYUNSATURATED
1.9g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
Foods Similar to Egg (raw)
Egg (raw) — Frequently Asked Questions
Is it safe to drink raw egg?
Raw eggs can carry bacteria such as Salmonella, so drinking them is not risk-free. Children, pregnant people, older adults, and anyone with a weakened immune system should avoid raw eggs.
Is raw egg more nutritious than cooked egg?
No—cooking does not make egg protein useless; it generally makes the protein easier for the body to digest. Cooking also substantially reduces food-safety risk.
Are raw eggs better after a workout?
Raw eggs offer no proven muscle-building advantage over cooked eggs and bring a higher infection risk. Cooked eggs or pasteurized liquid egg are safer post-workout options.
How can homemade mayonnaise with raw egg be made safer?
Use pasteurized eggs or pasteurized liquid egg whenever possible. Keep homemade mayonnaise refrigerated, do not leave it at room temperature, and use it promptly.
Can raw egg be used in tiramisu or mousse?
Desserts that are not cooked can pose a food-safety risk when made with conventional raw eggs. Choose pasteurized egg products or a recipe that heats the egg mixture.
Should eggs be washed before storing?
Do not wash eggs before refrigerating them, as washing may damage the shell’s protective coating. If cleaning is needed, do it just before use and wash hands and surfaces afterward.
Can you use an egg with a cracked shell?
A cracked shell can allow bacteria to enter the egg. Do not use cracked eggs in raw or lightly cooked recipes, and discard eggs that are leaking or have an unusual smell.
What is the best way to store raw eggs?
Keep eggs in their original carton on an interior refrigerator shelf, where temperatures stay more stable than in the door. Refrigerate cracked eggs in a covered container and use them without delay.
Can raw eggs be frozen?
Do not freeze eggs in their shells because the contents expand and may crack the shell. Crack them first, lightly beat them, and freeze in a sealed container for later cooking.
Can eating raw egg whites cause biotin deficiency?
Raw egg white contains avidin, a protein that can bind biotin and reduce its absorption when consumed frequently in large amounts. Cooking largely deactivates avidin.
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Nutrition data compiled from USDA FoodData Central and scientific sources.