Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Whole egg Calories
Complete protein, vitamin B12, vitamin D, healthy fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole 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, 5 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 egg Nutrition Facts
Selected: 1 piece (medium) · 50 g
72
KCAL / 50G
Carbs
0.6g
· 0% DV
Protein
6.5g
· 13% DV
Fat
5g
· 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 3% · Protein 35% · Fat 62%
Whole egg nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.55 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 70 mg | 3% |
| Total carbohydrate | 0.6 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.5 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Whole egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 72 kcal |
| 1 piece (small) | 40 g | 57 kcal |
| 1 piece (large) | 60 g | 86 kcal |
| 1 piece (extra large) | 70 g | 100 kcal |
| 100 g | 100 g | 143 kcal |
| 2 piece (medium) | 100 g | 143 kcal |
| 1 serving (medium) | 100 g | 143 kcal |
| 3 piece (medium) | 150 g | 215 kcal |
| 1 serving (large) | 150 g | 215 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Whole egg
How many whole eggs can you eat in a day?
Many healthy adults can include one whole egg a day in a balanced diet. Your needs may differ with your health and eating pattern, so people managing a medical condition should follow individualized advice.
How long should you boil a whole egg?
Boil a whole egg for about 9–12 minutes after the water reaches a boil for a firm yolk. Shorten the time for a softer center, then cool the egg in cold water to stop cooking and make peeling easier.
How long do whole eggs last in the fridge?
Raw whole eggs in their shells generally keep for several weeks in the refrigerator. Store them in their carton on an inside shelf, where the temperature is steadier than in the door.
How can you tell if a whole egg is still fresh?
Crack a whole egg into a separate bowl and check for an unpleasant smell or unusual appearance; discard it if either is concerning. The water-float test can suggest age, but it does not prove an egg is safe to eat.
Are brown whole eggs healthier than white whole eggs?
No, brown whole eggs are not inherently healthier than white ones. Shell color mainly reflects the breed of hen, while the egg’s freshness and how it was produced matter more than the color.
Is it safe to eat a raw whole egg?
Eating a raw whole egg carries a risk of foodborne infection, including salmonella. Cooking until both the white and yolk are firm is safer; pregnant people, young children, and people with weakened immune systems should avoid raw eggs.
Can you freeze whole eggs?
Yes, you can freeze whole egg contents, but not safely in the shell because the shell may crack. Beat the egg, place it in a sealed freezer-safe container, and thaw it in the refrigerator before use.
Should you wash whole eggs before storing them?
No, do not wash whole eggs before storing them; washing can damage the shell’s natural protective coating. If a shell is dirty, wash the egg just before using it, dry it, and discard cracked eggs.
Do whole eggs raise cholesterol?
Whole egg yolks contain cholesterol, but the effect of eating eggs on blood cholesterol varies among individuals. If you have high cholesterol or heart disease, ask your doctor or dietitian how often whole eggs fit your diet.
Why do whole egg yolks have different colors?
A whole egg yolk’s color depends largely on natural pigments in the hen’s feed, so it can range from pale yellow to deep orange. A darker yolk does not by itself prove the egg is fresher or more nutritious.
Whole egg Vitamins & Minerals
Vitamins
Biotin
10µg · 33% DV
B12
0.55µg · 23% DV
B2
0.25mg · 19% DV
B5
0.7mg · 14% DV
Minerals
Selenium
15µg · 27% DV
Iodine
24µg · 16% DV
Phosphorus
99mg · 14% DV
Zinc
0.5mg · 5% DV
Sodium
70mg · 3% DV
Potassium ⭐
63mg · 2% DV
Whole egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole egg
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 egg?
A whole egg includes both the white and the yolk, and is used as a simple protein source as well as an ingredient in countless dishes. It can be boiled, scrambled, fried or baked into recipes, with the cooking method shaping its texture from softly set to crisp-edged.
Eggs are a familiar breakfast in many parts of the world, served on toast, with vegetables or alongside other savoury foods; they also work in quick lunches and baking. They provide complete protein, with vitamin B12 and vitamin D among their nutrients, while much of the fat is in the yolk. For a lighter meal, cook with little added fat and pair with vegetables.
How Nutritious Is Whole egg?
Nutrient density
Very 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 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 egg Contain Allergens?
Contains these allergens:
Which Diets Is Whole 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
Whole egg Fat Profile
SATURATED
1.55g
MONOUNSATURATED
1.8g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 21.7:1
Above the ideal 4:1 (21.7:1).
Compare Whole egg
Foods Similar to Whole egg
Have another question about Whole egg?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.