Egg: Calories, Nutrition Facts, and Health Benefits (2026)

A large egg (50 g) contains 72 calories, 6.3 g of protein, and 4.8 g of fat. It has no carbohydrates, making it a suitable option for those monitoring blood sugar levels. Additionally, it provides 0.45 mcg of vitamin B12 and 16 mcg of selenium.

This page explores the nutritional profile of eggs, focusing on a large egg weighing 50 grams. It discusses various aspects including calories, macronutrients, and health benefits.

Egg Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for eggs, highlighting essential vitamins and minerals.

Values are for 1 large egg (50 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	72	143	4%
Protein	6.3 g	12.6 g	13%
Carbohydrates	0.3 g	0.7 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.2 g	0.4 g	-
Fat	4.8 g	9.5 g	6%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	69 mg	138 mg	1%
Saturated Fat	1.6 g	3.1 g	8%
Vitamin B12	0.45 mcg	0.89 mcg	19%
Selenium	16 mcg	31 mcg	28%

About 2% of egg calories come from carbohydrates, 36% from protein and 62% from fat.

Egg by Health Goal

Here, we evaluate how eggs rate against common health and fitness goals, providing insights into their suitability for different dietary needs.

Goal	Rating	Why
Weight loss	Good	72 calories per serving; leaner cuts are better for weight loss
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Good	Rich in zinc, B12 and selenium, which support immune function
Digestion	Fair	Low in fiber; pair with vegetables or whole grains
Heart health	Good	Lean protein with modest saturated fat
Muscle gain	Good	High-quality complete protein at 6.3 g per serving

Egg and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Egg contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is protein and fat.

How Egg Compares to Other Protein Foods

The comparison table below illustrates how eggs stack up against other protein-rich foods, helping you make informed dietary choices.

Protein Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sat Fat (g)
Egg	143	12.6	9.5	3.1
Egg Whites	52	10.9	0.2	0.0
Chicken Breast	165	31.0	3.6	1.0
Greek Yogurt	59	10.3	0.4	0.1

Egg Myths, Checked

Eggs raise your cholesterol dangerously , Misleading. For most people dietary cholesterol has a small effect; eggs are nutrient-dense.

The egg white is the only healthy part , Misleading. The yolk holds most of the vitamins, the choline and about half the protein.

How to Track Egg

With egg, the cut, the skin and the cooking method swing the calories and fat a lot, so log what you actually ate, not a generic average. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log egg accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see protein per 100 calories ranked, highest-protein fish and seafood ranked, and every cut of steak and beef by calories.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a large egg?

A large egg contains 72 calories. This makes it a low-calorie food option that can fit into various diet plans.

Is egg good for weight loss?

Eggs can be beneficial for weight loss due to their high protein content, which helps promote satiety. A large egg provides 6.3 g of protein, aiding in appetite control.

Can people with diabetes eat egg?

People with diabetes can safely consume eggs, as they have no carbohydrates and do not raise blood sugar levels. This makes them a suitable protein source for managing diabetes.

How much protein is in egg?

Each large egg contains 6.3 g of protein, making it a complete protein source that provides all essential amino acids necessary for the body.

Is egg high in sugar?

Eggs are low in sugar, with only 0.2 g per large egg. This makes them a good choice for those looking to reduce sugar intake.

How much protein is in an egg?

In a large egg, there are 6.3 g of protein. This high protein content contributes to muscle maintenance and overall health.

Key Takeaways

• A large egg contains 72 calories.
• Each egg provides 6.3 g of protein.
• Eggs have no carbohydrates, preventing blood sugar spikes.
• They contain 0.45 mcg of vitamin B12 per egg.
• Eggs provide 16 mcg of selenium per serving.
• They are low in sugar, with only 0.2 g per egg.