Dairy And Eggs • Deep Nutrition Analytics
Egg, whole, raw, fresh
As a recognized dairy and eggs, Egg, whole, raw, fresh delivers 143 calories per 100g, with energy primarily anchored by fat (9.5g) to support daily activity. It serves as a rich source of Selenium, offering 56% of your recommended daily allowance (30.7 µg). While caloric density is concentrated at 1.4 kcal/g, its robust micronutrient diversity offers meaningful cellular nourishment.
- Protein
- 12.6 g
- Carbohydrates
- 0.7 g
- Fat
- 9.5 g
- Fiber
- 0 g
Lipid & Energy Density Profile
Egg, whole, raw, fresh is an energy-rich food packing 9.5g of total lipids (60% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 143 kcal |
| Energy | 599 kJ |
| Protein | 12.6 g |
| Total Sugars | 0.4 g |
| Total lipid (fat) | 9.5 g |
| Carbohydrate, by difference | 0.7 g |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 30.7 µg |
| Vitamin B12 | 0.9 µg |
| Vitamin A | 160 µg |
| Phosphorus | 198 mg |
| Zinc | 1.3 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-12 | 0.9 µg |
| Vitamin A, IU | 540 IU |
| Vitamin A, RAE | 160 µg |
| Vitamin E (alpha-tocopherol) | 1.1 mg |
| Vitamin B-6 | 0.2 mg |
| Vitamin D (D2 + D3), International Units | 82 IU |
| Vitamin D3 (cholecalciferol) | 2 µg |
| Vitamin D (D2 + D3) | 2 µg |
| Vitamin K (Dihydrophylloquinone) | 0.1 µg |
| Vitamin K (phylloquinone) | 0.3 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 12 mg |
| Phosphorus, P | 198 mg |
| Sodium, Na | 142 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0 mg |
| Selenium, Se | 30.7 µg |
| Calcium, Ca | 56 mg |
| Potassium, K | 138 mg |
| Zinc, Zn | 1.3 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Choline, total | 294 mg |
| Betaine | 0.3 mg |
| Isoleucine | 0.7 g |
| Leucine | 1.1 g |
| Lysine | 0.9 g |
| Cystine | 0.3 g |
| Valine | 0.9 g |
| Arginine | 0.8 g |
| Histidine | 0.3 g |
| Aspartic acid | 1.3 g |
| Serine | 1 g |
| Tryptophan | 0.2 g |
| Threonine | 0.6 g |
| Methionine | 0.4 g |
| Phenylalanine | 0.7 g |
| Tyrosine | 0.5 g |
| Alanine | 0.7 g |
| Glutamic acid | 1.7 g |
| Glycine | 0.4 g |
| Proline | 0.5 g |
| Fluoride, F | 1.1 µg |
| Tocotrienol, gamma | 0 mg |
| Thiamin | 0 mg |
| Riboflavin | 0.5 mg |
| Cholesterol | 372 mg |
| Fatty acids, total trans | 0 g |
| Fatty acids, total saturated | 3.1 g |
| SFA 8:0 | 0 g |
| SFA 14:0 | 0 g |
| PUFA 22:6 n-3 (DHA) | 0.1 g |
| SFA 22:0 | 0 g |
| MUFA 14:1 | 0 g |
| MUFA 16:1 | 0.2 g |
| PUFA 22:5 n-3 (DPA) | 0 g |
| SFA 17:0 | 0 g |
| TFA 16:1 t | 0 g |
| MUFA 18:1 c | 3.4 g |
| PUFA 18:2 n-6 c,c | 1.5 g |
| MUFA 17:1 | 0 g |
| Fatty acids, total trans-monoenoic | 0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| PUFA 20:3 n-3 | 0 g |
| PUFA 22:4 | 0 g |
| Cryptoxanthin, beta | 9 µg |
| Tocopherol, delta | 0.1 mg |
| Ash | 1.1 g |
| Retinol | 160 µg |
| Lutein + zeaxanthin | 503 µg |
| Tocopherol, beta | 0 mg |
| Tocopherol, gamma | 0.5 mg |
| Tocotrienol, alpha | 0.1 mg |
| Glucose | 0.4 g |
| Water | 76.2 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0 g |
| PUFA 20:4 | 0.2 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 3.7 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| SFA 15:0 | 0 g |
| TFA 18:1 t | 0 g |
| TFA 18:2 t not further defined | 0 g |
| PUFA 18:2 CLAs | 0 g |
| PUFA 20:2 n-6 c,c | 0 g |
| MUFA 16:1 c | 0.2 g |
| PUFA 18:3 n-6 c,c,c | 0 g |
| PUFA 20:3 | 0 g |
| Fatty acids, total trans-polyenoic | 0 g |
| PUFA 20:3 n-6 | 0 g |
| Niacin | 0.1 mg |
| Pantothenic acid | 1.5 mg |
| SFA 4:0 | 0 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 2.2 g |
| SFA 18:0 | 0.8 g |
| SFA 20:0 | 0 g |
| MUFA 18:1 | 3.4 g |
| Folate, DFE | 47 µg |
| Folate, food | 47 µg |
| Folate, total | 47 µg |
Common serving sizes
- cup (4.86 large eggs)243 g
- medium44 g
- extra large56 g
- small38 g
- jumbo63 g
Compare Egg, whole, raw, fresh with Category Peers
Egg, whole, raw, fresh vs Egg, whole, cooked, poached
Compared to Egg, whole, cooked, poached, Egg, whole, raw, fresh has 1% more protein and 0% higher calories per 100g.
Egg, whole, raw, fresh vs Eggs, Grade A, Large, egg whole
Compared to Eggs, Grade A, Large, egg whole, Egg, whole, raw, fresh has 2% more protein and 3% lower calories per 100g.
Frequently Asked Questions
How many calories are in Egg, whole, raw, fresh?
A standard 100-gram serving of Egg, whole, raw, fresh contains 143 calories (598 kJ), alongside 12.6g of protein, 0.7g of carbohydrates, and 9.5g of fat.
In common serving sizes:- 243g (cup (4.86 large eggs)): ~347 kcal
- 44g (medium): ~63 kcal
- 56g (extra large): ~80 kcal
Is Egg, whole, raw, fresh suitable for a keto or low-carb diet?
Yes. With only 0.7g of net carbs per 100g (0.7g total carbohydrates minus 0g dietary fiber), Egg, whole, raw, fresh is exceptionally keto-friendly and fits easily within strict daily carbohydrate limits.
What are the main vitamins and minerals found in Egg, whole, raw, fresh?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Egg, whole, raw, fresh are:
- Selenium: 30.7 µg (56% of your daily value)
- Vitamin B12: 0.89 µg (37% of your daily value)
- Vitamin A: 160 µg (18% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 171287).