Egg Nutrition Facts: Calories, Macros & Health Benefits

Summary: One large egg (50g) of egg contains 72 calories, 6.2g protein, 0.5g carbs, and 5.0g fat. Egg is a good source of cholesterol, vitamin a, vitamin b12.

How Many Calories Are in Egg?

One large egg (50g) of egg contains 72 calories. Here’s the complete nutrition breakdown:

Egg Nutrition Facts

Is Egg Good for You?

Yes, eggs are nutrient-dense foods that support overall health. A single large egg delivers 6.2g of high-quality protein (12% of daily value) and 0.51mcg of vitamin B12 (21% of daily value), making them excellent for muscle maintenance and energy metabolism. With only 72 calories and a complete amino acid profile, eggs are a practical choice for weight management and sustained nutrition.

Key Health Benefits of Egg

• High-Quality Protein Source: Each egg contains 6.2g of protein with all nine essential amino acids, supporting muscle growth, repair, and satiety during weight loss efforts.

• Rich in Choline and B Vitamins: Eggs provide 21% of daily B12 and 9% of folate per egg, nutrients critical for brain function, energy production, and DNA synthesis.

• Supports Eye Health: With 90mcg of vitamin A (10% daily value), eggs contain lutein and zeaxanthin—antioxidants linked to reduced risk of age-related macular degeneration.

• Low Glycemic Impact: At just 0.5g carbohydrates per egg, they produce minimal blood sugar spikes, making them ideal for keto diets and stable energy levels.

• Contains Essential Minerals: Eggs deliver phosphorus (7% DV) and zinc (6% DV), minerals important for bone health, immune function, and wound healing.

Egg vs Egg Whites

While whole eggs offer more nutritional breadth, egg whites provide lean protein with negligible fat and cholesterol. Whole eggs contain the nutrient-dense yolk with fat-soluble vitamins A and D, choline, and antioxidants absent in whites. However, egg whites suit those strictly limiting saturated fat or cholesterol intake, whereas whole eggs deliver superior micronutrient density.

Frequently Asked Questions

How many calories are in one egg?

A large egg contains approximately 72 calories, representing just 4% of a 2,000-calorie daily diet, making it a low-calorie protein source ideal for weight management.

Is egg good for weight loss?

Yes, eggs support weight loss through high protein content (6.2g per egg) that increases satiety and reduces overall calorie intake, while their minimal carbohydrate profile keeps blood sugar stable.

Is egg high in cholesterol?

One large egg contains 205.5mg of cholesterol (68% of daily value), which is significant; however, recent research indicates dietary cholesterol has minimal impact on blood cholesterol for most people, and the whole nutritional package of eggs remains beneficial.

Are eggs gluten-free?

Yes, plain eggs are naturally gluten-free and safe for those with celiac disease or gluten sensitivity, making them a reliable protein option for gluten-free diets.

What’s the best way to cook eggs for nutrition?

Boiling, poaching, or baking eggs preserve their nutrient profile best, while frying in excess oil adds unnecessary calories; cooking methods don’t significantly damage heat-stable nutrients like protein, B12, or vitamin A.

How to Track Egg Nutrition with Gram

The Gram app makes tracking egg nutrition effortless with AI-powered food recognition—simply photograph your eggs and instantly log their complete nutrient breakdown including protein, B12, and cholesterol content. Detailed nutrient tracking helps you monitor daily vitamin and mineral intake, making it easy to understand how eggs fit into your personalized health and diet goals.

Nutrition data sourced from USDA FoodData Central. Track egg and thousands of other foods with the Gram app.