Egg, whole, raw, fresh
Per 1 large egg (50g) — verified against USDA FoodData Central (fdcId 171287).
| Nutrient | Per 1 large egg | Per 100g |
|---|---|---|
| Calories | 72 kcal | 143 kcal |
| Protein | 6.3g | 12.56g |
| Carbohydrate | 0.4g | 0.72g |
| — of which sugar | 0.2g | 0.37g |
| Fiber | 0g | 0g |
| Fat | 4.8g | 9.51g |
| — of which saturated | 1.6g | 3.13g |
| Sodium | 71mg | 142mg |
For context, 72 kcal is roughly equivalent to a 17-minute walk at a moderate pace, for a 70kg adult — not a suggestion to "walk it off," just a neutral energy comparison.
How much for a specific target?
That's about 210g of egg, whole, raw, fresh — roughly 4.2× the 1 large egg serving above.
About this food
A whole egg splits its calories fairly evenly between protein and fat, with only a trace of carbohydrate — almost all of it in the yolk, along with most of the fat. The white is close to pure protein on its own; separating the two lets you shift the ratio in either direction without changing the egg itself.
These values are for a raw egg, which is how USDA reports the reference data; cooking method changes very little nutritionally (a boiled or poached egg gains no ingredients), but frying or scrambling with butter or oil adds fat and calories that belong to the added ingredient, not the egg. A standard large egg weighs about 50g in the shell.
Because the yolk carries the fat and roughly half the protein, a dish built from whites only shifts firmly into lean-protein territory, while keeping the yolk keeps the fat that also carries several fat-soluble nutrients. Neither version is a “better” egg — they're just different points on the same protein-to-fat ratio, useful depending on what the rest of the day's macros look like.
For a full daily target across calories and all three macros, try the protein calculator.
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