By Dr. Dave Patel · Published May 19, 2025 · 6 min read
Egg nutrition facts consistently rank among the most searched nutrition queries online — and the numbers explain why. A single large egg delivers 6.3 grams of complete protein, 13 essential vitamins and minerals, and only 72 calories. Few foods come close to that ratio of nutritional value to caloric cost.
This guide covers the full macronutrient and micronutrient profile of a large egg, compares egg white and yolk nutrition side by side, and explains how cooking methods change the numbers.
Egg Nutrition Facts: One Large Egg at a Glance
The figures below are based on USDA FoodData Central data for one large egg (approximately 50 grams). These are the numbers you would see on a standard nutrition label.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 72 kcal | — |
| Protein | 6.3 g | 13% |
| Total Fat | 4.8 g | 6% |
| Saturated Fat | 1.6 g | 8% |
| Carbohydrates | 0.4 g | 0% |
| Cholesterol | 186 mg | 62% |
| Choline | 147 mg | 27% |
| Selenium | 15.4 mcg | 28% |
| Vitamin B12 | 0.45 mcg | 19% |
| Riboflavin (B2) | 0.23 mg | 18% |
| Vitamin A | 80 mcg | 9% |
| Vitamin D | 1 mcg | 5% |
Eggs are one of the few natural food sources of vitamin D and one of the richest common dietary sources of choline — a nutrient critical for brain function that most people chronically under-consume. For a broader look at how these nutrients fit your daily targets, our guide on how to read nutrition labels covers label literacy in full.
Egg White vs. Egg Yolk: Macro Comparison
The white and yolk have almost opposite nutritional profiles. Choosing between whole eggs and whites-only is a genuine nutritional trade-off, not just a preference.
| Nutrient | Whole Egg (large) | Egg White (large) | Egg Yolk (large) |
|---|---|---|---|
| Calories | 72 kcal | 17 kcal | 55 kcal |
| Protein | 6.3 g | 3.6 g | 2.7 g |
| Fat | 4.8 g | 0 g | 4.5 g |
| Cholesterol | 186 mg | 0 mg | 186 mg |
| Choline | 147 mg | 0 mg | 147 mg |
| Vitamin D | 1 mcg | 0 mcg | 1 mcg |
| Selenium | 15.4 mcg | 6.6 mcg | 9.5 mcg |
| Lutein + Zeaxanthin | 252 mcg | 0 mcg | 252 mcg |
The yolk contains approximately 80% of the egg's total micronutrients despite accounting for only one-third of its weight. All fat-soluble vitamins (A, D, E, K), all choline, all cholesterol, and all lutein and zeaxanthin reside exclusively in the yolk. The white provides lean protein with almost no micronutrient contribution.
ℹ️ Whole Egg vs. Whites Only
Egg whites are the right choice if you are significantly restricting dietary fat or cholesterol on medical advice. For everyone else, whole eggs deliver a far richer nutrient profile for only 55 extra calories per egg.
How Cooking Methods Affect Egg Nutrition
The cooking method changes calorie count meaningfully — mainly through added fat — but leaves the core macro profile intact. Protein, vitamins, and minerals hold up well across most cooking styles.
| Cooking Method | Calories (1 egg) | Protein | Fat | Key Note |
|---|---|---|---|---|
| Raw | 72 kcal | 6.3 g | 4.8 g | 51% protein digestibility; salmonella risk |
| Hard-boiled | 77 kcal | 6.3 g | 5.3 g | Best option: no added fat, 91% digestibility |
| Poached | 71 kcal | 6.2 g | 4.7 g | Lowest-calorie cooked method |
| Scrambled (butter) | 90–110 kcal | 6.1 g | 7–9 g | Added fat raises calories significantly |
| Fried (oil) | 85–120 kcal | 6.2 g | 6.8 g | Calorie range depends on oil quantity |
The single most important factor is protein bioavailability. Cooking transforms egg protein from roughly 51% digestible (raw) to 91% digestible (cooked). This difference was confirmed in a direct comparison study measuring nitrogen absorption in humans. If you are eating eggs primarily for protein — as many people following a high-protein diet plan do — cooked is always better than raw.
High heat from frying can reduce some B vitamins (riboflavin, B5, B6) by 10–20%, but fat-soluble vitamins and minerals are more heat-stable. Cholesterol content stays at approximately 186mg regardless of how you cook the egg.
Protein Quality: Why Eggs Set the Standard
Eggs are classified as a complete protein — they contain all nine essential amino acids in proportions that closely match human requirements. The Digestible Indispensable Amino Acid Score (DIAAS) for whole eggs is 1.13, placing them among the highest-quality protein sources on the planet.
For context on how eggs fit into your overall protein needs, see our daily protein requirements guide, which covers intake targets by body weight, activity level, and age.
What the Research Says About Eggs and Health
The science on egg consumption has shifted considerably in recent years:
- Cholesterol. A 2025 randomized crossover study in the American Journal of Clinical Nutrition confirmed that saturated fat raises LDL cholesterol more significantly than dietary cholesterol from eggs. The 2025 Dietary Guidelines for Americans removed any recommended upper limit on dietary cholesterol for the first time.
- Heart health. A 2025 meta-analysis of 14 systematic reviews published in Nutrition, Metabolism and Cardiovascular Diseases found no clear association between moderate egg consumption and all-cause mortality or most cardiovascular outcomes.
- Brain health. A 2024 study following 1,024 older adults over 6.7 years found that eating more than one egg per week was associated with a 47% lower risk of Alzheimer's dementia. Dietary choline — concentrated in the yolk — mediated 39% of that protective effect.
- FDA "healthy" designation. In December 2024, the FDA officially confirmed that eggs meet the updated definition of a "healthy" food — reversing decades of caution.
The bottom line: for most healthy adults, one egg per day fits comfortably into a balanced diet. Understanding how eggs compare to other calorie sources is useful context too — our article on whether all calories are the same explores nutrient density in detail.
Start Tracking Your Egg Nutrition
Knowing egg nutrition facts on paper is one thing — tracking how they fit your daily macros is another. Caloria, the AI calorie tracker, estimates calories and macros from a photo of your plate. Scrambled eggs with vegetables, a fried egg sandwich, or a simple boiled egg — just snap and log.
Download Caloria and see exactly what you are eating:
This article is for informational purposes only and does not constitute medical advice. Individuals with cardiovascular disease, familial hypercholesterolemia, or kidney disease should consult a healthcare professional before increasing egg intake.
Frequently Asked Questions
How many calories are in one egg?
One large egg contains approximately 72 calories. The yolk accounts for about 55 of those calories; the white contributes around 17. If you add butter or oil during cooking, expect an additional 35–120 calories depending on the amount used.
How much protein is in one egg?
A large egg provides 6.3 grams of complete protein — one of the highest-quality protein sources available by DIAAS score. Cooked eggs deliver around 91% protein digestibility, significantly higher than the 51% digestibility of raw eggs.
Do eggs raise cholesterol?
One large egg contains 186mg of dietary cholesterol, all in the yolk. However, modern research consistently shows that saturated fat — not dietary cholesterol — is the primary driver of elevated LDL cholesterol in most people. The 2025 Dietary Guidelines for Americans set no upper limit on dietary cholesterol for the first time.
Is it healthy to eat eggs every day?
For most healthy adults, one egg per day is widely considered safe. A 2025 meta-analysis of 14 systematic reviews found no significant association between moderate egg consumption and cardiovascular mortality or all-cause mortality. People with existing heart disease or diabetes should discuss their individual intake with a doctor.
What vitamins are in eggs?
Eggs are an excellent source of choline (27% DV), selenium (28% DV), vitamin B12 (19% DV), riboflavin (18% DV), and vitamin A (9% DV). The yolk also supplies vitamins D, E, and K, along with lutein and zeaxanthin — two antioxidants that support long-term eye health and are linked to reduced Alzheimer's risk.