Egg, whole (raw)
A complete protein with choline and vitamin D in the yolk; one large egg is about 72 kcal and 6 g protein.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Egg, whole for gym-goers
Per 100 g, egg, whole (raw) provides 143 kcal, 12.6 g protein, 0.7 g carbohydrate (0 g fiber, 0.4 g sugars) and 9.5 g fat (3.1 g saturated). With 8.8 g of protein per 100 kcal, it adds a useful amount of protein on top of its other nutrients.
A typical serving (1 large egg, about 50 g) comes to roughly 72 kcal and 6.3 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Egg, whole
This is a whole hen's egg weighed raw, out of the shell, white and yolk together. At roughly 143 kcal and 12.6 g of protein per 100 g, it sits between lean egg whites and fat-rich yolks. One large egg of about 50 g gives you around 72 kcal and just over 6 g of complete protein, and the yolk adds vitamin D, B12 and choline.
In a gym diet
Whole eggs fit every phase. On a cut, two or three eggs plus extra whites keep breakfast filling; on a bulk, you just eat more of them. Egg protein is complete, has a solid leucine content per serving, and has long served as a reference protein in quality scoring. Some research suggests whole eggs after training may stimulate muscle protein synthesis slightly more than whites alone, though the practical difference is small. Per gram of protein, eggs are still one of the cheapest animal sources in most countries.
Preparation and cooking
Use this raw entry if you weigh eggs cracked into a bowl before cooking. Heat barely changes the protein, but frying in oil or butter adds whatever fat you use. Scrambling with a splash of milk, or cooking in a nonstick pan with spray, keeps the extra calories low.
Buying and storage
Pick cartons with clean, uncracked shells and note the size grade: a medium egg weighs less than a large or jumbo one. Keep eggs in their carton on a fridge shelf, not in the door.
Things to watch
Egg is one of the most common food allergens, especially in children. Raw or runny eggs carry a Salmonella risk, so pregnant people, older adults and anyone immunocompromised are usually told to choose pasteurized eggs or cook them until firm. If you have specific cholesterol concerns, ask your clinician how many eggs a day makes sense for you.
Meal ideas
- High-protein scramble: two whole eggs, three whites, spinach and feta on wholegrain toast.
- Shakshuka for lifters: eggs poached in spiced tomato sauce with chickpeas and crusty bread.
- Breakfast burrito: scrambled eggs, black beans, salsa and a little cheese in a tortilla.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (38%).
Good source (10–19% DV per 100 g): Zinc (12%), Vitamin D (10%), and Iron (10%).
How it ranks among 18 Eggs & Dairy
| Protein per 100 kcal | 8.8 g | #11 of 18 |
| Protein per 100 g | 12.6 g | #6 of 18 |
| Fiber per 100 g | 0 g | #1 of 18 |
| Lowest calories per 100 g | 143 kcal | #12 of 18 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Parmesan cheese, hard
392 kcal · P 35.8 · C 3.2 · F 25.8
→Kefir, plain, low-fat
41 kcal · P 3.8 · C 4.5 · F 1
→Ricotta, part-skim
138 kcal · P 11.4 · C 5.1 · F 7.9
→Egg, whole (hard-boiled)
155 kcal · P 12.6 · C 1.1 · F 10.6
→Mozzarella, part-skim
254 kcal · P 24.3 · C 2.8 · F 15.9
→Milk, skim / nonfat (vitamin D fortified)
34 kcal · P 3.4 · C 5 · F 0.1
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded; reference record FDC #171287. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in egg, whole?
Egg, whole (raw) has about 143 kcal per 100 g, or roughly 72 kcal per 1 large egg (50 g).
How much protein is in egg, whole?
About 12.6 g of protein per 100 g and 6.3 g per 1 large egg. That works out to 8.8 g per 100 kcal, so it's a moderate protein source.
Is egg, whole good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Should I weigh eggs raw or cooked for tracking?
Either works as long as you use the matching entry. Plenty of people just count eggs, since one large egg is about 50 g raw. Log any oil or butter you cook with separately.
How many eggs a day is too many?
Many countries no longer set a strict daily egg limit for healthy adults, and studies on moderate intake (one to three eggs a day) are generally reassuring. Your overall diet matters more than any single food. If you have high LDL cholesterol, diabetes or heart disease, follow your clinician's advice.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.