Eggs, whole
Nutrition facts per 100 g and per 1.0 egg whole without shell · Dairy and Egg Products
100 g of Eggs, whole provides 148 kcal, 12.4 g protein, 9.96 g fat and 0.96 g carbohydrate (0 g fiber). Per 100 g it is high in Choline (61% DV), Selenium (57% DV), Vitamin B12 (43% DV), Riboflavin (B2) (32% DV), Protein (25% DV). Note the Cholesterol (137% DV per 100 g).
Protein 35%Fat 63%Carbohydrate 3%
Calculated from the grams above at 4 kcal/g for protein and carbohydrate and 9 kcal/g for fat, as a share of those three.
Percentage of the FDA Daily Value in one portion. Exact amounts are in the tables below.
What stands out
- Choline: 335 mg per 100 g — 61% of the Daily Value. Other top sources →
- Selenium: 31.1 µg per 100 g — 57% of the Daily Value. Other top sources →
- Vitamin B12: 1.02 µg per 100 g — 43% of the Daily Value. Other top sources →
- Riboflavin (B2): 0.42 mg per 100 g — 32% of the Daily Value. Other top sources →
- Protein: 12.4 g per 100 g — 25% of the Daily Value. Other top sources →
- Vitamin A (RAE): 180 µg per 100 g — 20% of the Daily Value. Other top sources →
- Folate: 71 µg per 100 g — 18% of the Daily Value. Other top sources →
- Phosphorus: 184 mg per 100 g — 15% of the Daily Value. Other top sources →
Before you use this number
- The upper limit does not apply to this number. The Tolerable Upper Intake Level of 3,000 mcg a day applies only to preformed vitamin A from animal sources and supplements, not to the carotenoids in plant foods. Intakes of preformed vitamin A above that level, and some retinoid medicines, can cause congenital birth defects. Evidence: vita-03 · vita-04
- High-dose zinc supplements can cause copper deficiency. This applies to supplements, not to food. People who regularly take high doses of zinc, or use large amounts of zinc-containing denture cream, can develop copper deficiency, because zinc inhibits copper absorption. Evidence: cu-04
Energy and macronutrients
| Nutrient | per 100 g | per 1.0 egg whole without shell (50.3 g) | % DV per 1.0 egg whole without shell |
|---|---|---|---|
| Energy | 148 kcal | 74 kcal | |
| Protein | 12.4 g | 6.24 g | 12% |
| Total fat | 9.96 g | 5.01 g | 6% |
| Saturated fat | 3.2 g | 1.61 g | 8% |
| Monounsaturated fat | 3.63 g | 1.83 g | |
| Polyunsaturated fat | 1.82 g | 0.92 g | |
| Cholesterol | 411 mg | 206.7 mg | 69% |
| Carbohydrate | 0.96 g | 0.48 g | 0% |
| Dietary fiber | 0 g | 0 g | 0% |
| Sugars (total) | 0.2 g | 0.1 g | |
| Water | 75.8 g | 38.1 g |
Vitamins
| Nutrient | per 100 g | per 1.0 egg whole without shell (50.3 g) | % DV per 1.0 egg whole without shell |
|---|---|---|---|
| Vitamin A (RAE) | 180 µg | 90.5 µg | 10% |
| Vitamin C | — mg | — | |
| Vitamin D | 2.46 µg | 1.24 µg | 6% |
| Vitamin E | — mg | — | |
| Vitamin K | — µg | — | |
| Thiamin (B1) | 0.08 mg | 0.04 mg | 3% |
| Riboflavin (B2) | 0.42 mg | 0.21 mg | 16% |
| Niacin (B3) | 0 mg | 0 mg | 0% |
| Vitamin B6 | 0.06 mg | 0.03 mg | 2% |
| Folate | 71 µg | 35.7 µg | 9% |
| Vitamin B12 | 1.02 µg | 0.51 µg | 21% |
| Choline | 335 mg | 168.5 mg | 31% |
Minerals
| Nutrient | per 100 g | per 1.0 egg whole without shell (50.3 g) | % DV per 1.0 egg whole without shell |
|---|---|---|---|
| Calcium | 48 mg | 24.1 mg | 2% |
| Iron | 1.67 mg | 0.84 mg | 5% |
| Magnesium | 11.4 mg | 5.73 mg | 1% |
| Phosphorus | 184 mg | 92.6 mg | 7% |
| Potassium | 132 mg | 66.4 mg | 1% |
| Sodium | 129 mg | 64.9 mg | 3% |
| Zinc | 1.24 mg | 0.62 mg | 6% |
| Copper | 0 mg | 0 mg | 0% |
| Selenium | 31.1 µg | 15.6 µg | 28% |
Worth knowing
- Cholesterol is 411 mg per 100 g, 137% of the Daily Value. The FDA Daily Value is the reference for nutrients to limit. How much that matters depends on your whole day rather than on one food.
How much of your day is this? Daily Values are one reference for everyone. Bioma calculates your personal targets from your body, activity and goal, and shows every meal against them, from a photo. About Bioma →
Source and how to read this
Data: USDA FoodData Central, Foundation Foods, release 2025-12-18, FDC ID 748967 — laboratory-analysed sample. Described in USDA as Eggs, Grade A, Large, egg whole; we shorten these names for readability and keep the original here. Values are per 100 g of edible portion as USDA reports them; a serving may be more or less.
Portion: "1.0 egg whole without shell" = 50.3 g is the primary household measure USDA records for this food. Per-100 g values let you compare foods; per-portion values are closer to what you actually eat.
% Daily Value: FDA Daily Values for adults and children 4+ (FDA, page updated 2024-03-05). "High" means ≥20% DV and "good source" 10–19% DV — FDA's labelling cut-offs (21 CFR 101.54), which apply per serving; we apply the same cut-offs to 100 g so foods can be compared. No DV exists for energy or total sugars, so those show no percentage.
Checked: 2026-09-15. Methodology. Found an error? learn@humblebee.ltd
Related on Bioma
Pages that use this data.
- Eggs: the evidence is weaker than either camp says — food page
- Egg pasta against plain pasta: a measured difference nobody has tested in people — food page
- Eggs and cholesterol: what the trials found — food page
- Which foods are highest in choline? — question
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- What are the signs of choline deficiency? — question