Nutrition Facts in Eggs
In finding nutrition facts in eggs, this article will also state its boiled egg nutrition info and egg white nutrition facts separately so that you can choose between a whole egg and an egg white. This content also talks about the nutritional profile including macros, vitamins and minerals. Further the article shall refer some latest studies around the world into the risks and benefits linked with eating eggs to help you make better decision.
Egg is a superfood and source of variety of nutrients that meet all requirements of growth and development of humans. It is one of the quality foods with highest digestibility in the food group. Eggs are affordable and hence they are widely used in human diet.
Highlights of nutrition facts in eggs
High quality protein
Egg and egg yolk are good source of protein that are the building blocks of life. The protein from the eggs is highly digestible. Eating egg provides satiety and hence we may end up eating less. Egg protein is an important part of a healthy diet, so including eggs in the daily diet can promote health and wellness.
Egg does not contain carbs
Egg does not have any carbohydrates. People wanting to go for keto diet can have eggs in their diet plans as an alternative to meat.
Contains high vitamins
The egg yolk contains high amount of fat-soluble vitamins such as vitamin A, vitamin D, vitamin E, and vitamin K. In addition is also contains vitamin B1, vitamin B2, vitamin B5, vitamin B6, vitamin B9, and vitamin B12.
Whereas egg white contains high amounts of water soluble vitamins such as vitamins B1, vitamin B2, vitamin B3, and vitamin B5, B6 & B9 and also vitamin B12
Source of Vitamin D and Vitamin B12
Eggs are also rich in vitamin B12 and vitamin D, nutrient that is traditionally less common in vegetarian diet. If your nutritional status indicates that your food you eat monthly gives you less or no in vitamin B12, vitamin D or both you should consider having egg in your diet.
Vitamin B12 is important for maintaining nerve and heart function and is a vital component of a healthy immune system. Vitamin D is important of bone health and immunity.
High in minerals
Eggs contain calcium, phosphorus, magnesium, iron, copper, potassium, manganese, selenium, and zinc. These minerals are important for growth and development of humans.
Contains iodine
Iodine is needed to maintain bone health and to help control thyroid functions. B vitamins are particularly important for the proper functioning of thyroid glands. Deficiency of iodine can lead to hyperthyroidism, which is a disease characterized by excessive hormone production and hyper activity in the thyroid gland.
Does not affect cholesterol levels
Eating 1 egg a day may not necessarily affects the cholesterol levels of healthy individuals. Studies indicate that the cholesterol in a whole egg or egg yolk is poorly absorbed. Eating whole eggs does not affect the long-term cholesterol levels [PMID: 30205602].
Helps in glucose metabolism
Eating whole egg or egg yolk has shown to reduced insulin peaks as well as blood glucose levels. Eating egg may be helpful for people to control their glucose metabolism [PMID: 8773735].
Superfood for children
Egg provides balanced nutrition to your children. Egg consuming children get most of the nutrients required for their growth. If fact, they may actually end up eating fewer sugars than the non-eaters [PMID: 29867006].
Helps in depression
Egg contains magnesium, zinc and selenium. Eggs can be good diet for people affected by depression. Adequate consumption of these minerals promotes mental wellbeing [PMID: 29747386].
Nutrition Facts in eggs detailed
Now let’s see what the nutrition facts in 1 egg are. People may choose variety of combination such as egg white, whole egg, boiled egg or raw egg. So, we are presenting here nutrition facts in 1 egg (raw) as well as 1 boiled egg nutrition info. Further 1 egg white nutrition facts are also listed.
If you wish to compute 1 egg nutrition facts consider a overall weight of egg as 50 grams, weight of shell 15%, weight of egg yolk 27% to 30% and egg white 55% to 60% by weight.
We are considering following weight measurements to calculate 1 Egg Nutrition Facts
Weight of egg – 56 gm
Weight of eggshell – 11 gram
Weight of egg white – 30 gm
Weight of egg yolk – 17 gm
Nutrition facts in eggs compared with RDA
Serving size – 47 gm of whole raw egg (excluding shell)
Whole egg macros
a. Calories in Whole egg – 63.31 kCal, which is 3.17 % of the daily value for RDA of 2000 kCal,
b. Protein in Whole egg – 6.24 gm, that is 8.32 % of the daily value for RDA of 75 gm i.e. 15 % of calories.
c. Protein forms 39.43 % of calories of Whole egg. Carbs in Whole egg – 0.00 gm, around 0.00 % of the daily value for RDA of 275 gm i.e. 55 % of calories.
d. Carbs forms 0.00 % of calories of Whole egg. Fats in Whole egg – 4.30 gm, approximately 6.45 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories. Fats forms 61.13 % of calories of Whole egg.
e. Fiber in Whole egg – 0.00 gm, nearly 0.00 % of the daily value for RDA of 38 gm,
f. Soluble Fiber – 0.00 gm, roughly 0.00 % of the daily value for RDA of 10 gm,
g. Total Free Sugar – 0.00 gm, which is 0.00 % of the daily value for RDA of 60 gm,
Vitamins in whole egg
a. Vitamin A – 93.59 mcg, roughly 10.40 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.03 mg, almost 2.50 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.09 mg, which is 6.92 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 0.05 mg, that is 0.31 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.08 mg, around 6.15 % of the daily value for RDA of 1.3 mg,
f. VitaminB7 – 8.57 mcg, almost 28.57 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 23.18 mcg, approximately 5.80 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 0.00 mg, roughly 0.00 % of the daily value for RDA of 40 mg,
j. Vitamin D – 0.39 mcg, almost 7.80 % of the daily value for RDA of 5 mcg,
k. Vitamin E – 0.71 mg, which is 47.33 % of the daily value for RDA of 1.5 mg,
l. Vitamin K – 6.87 mcg, that is 5.73 % of the daily value for RDA of 120 mcg,
Minerals in whole egg
a. Calcium – 23.24 mg, around 2.32 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 86.95 mg, approximately 12.42 % of the daily value for RDA of 700 mg,
c. Iron – 0.86 mg, nearly 10.75 % of the daily value for RDA of 8 mg,
d. Magnesium – 5.64 mg, roughly 1.41 % of the daily value for RDA of 400 mg,
e. Copper – 32.90 mcg, almost 3.66 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.01 mg, which is 0.43 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,
h. Zinc – 0.58 mg, around 5.27 % of the daily value for RDA of 11 mg,
i. Chromium – 0.00 mcg, approximately 0.00 % of the daily value for RDA of 35 mcg,
j. Selenium – 19.01 mcg, nearly 34.56 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 172.02 mg, that is 688.08 % of the daily value for RDA of 25 mg,
l. Potassium – 64.86 mg, around 1.38 % of the daily value for RDA of 4700 mg,
m. Sodium – 57.81 mg, approximately 3.85 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 48.77 mg, nearly 8.13 % of the daily value for RDA of 600 mg,
o. Omega 6 – 492.54 mg, roughly 82.09 % of the daily value for RDA of 600 mg
p. When weighed one of the eggs was found to be 56 grams.
1 Boiled egg nutrition facts
To list boiled egg nutrition the serving size is kept at 47 grams without shell after boiling. However, there may be slight change in egg weight post boiling.
Serving size – 1 boiled egg weighting 47 grams
1 Boiled egg macros
a. Calories in boiled egg – 69.37 kCal, which is 3.47 % of the daily value for RDA of 2000 kCal,
b. Protein in boiled egg – 6.31 gm, that is 8.41 % of the daily value for RDA of 75 gm i.e. 15 % of calories.
c. Protein forms 36.38 % of calories of boiled egg.
d. Carbs in boiled egg – 0.00 gm, around 0.00 % of the daily value for RDA of 275 gm i.e. 55 % of calories.
e. Carbs forms 0.00 % of calories of boiled egg.
f. Fats in boiled egg – 4.95 gm, approximately 7.42 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories.
g. Fats form 64.22 % of calories of boiled egg.
h. Fiber in boiled egg – 0.00 gm, nearly 0.00 % of the daily value for RDA of 38 gm,
i. Soluble Fiber – 0.00 gm, roughly 0.00 % of the daily value for RDA of 10 gm,
j. Total Free Sugar – 0.00 gm, which is 0.00 % of the daily value for RDA of 60 gm,
Vitamins in boiled egg
a. Vitamin A – 85.12 mcg, roughly 9.46 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.03 mg, almost 2.50 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.08 mg, which is 6.15 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 0.10 mg, that is 0.63 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.07 mg, around 5.38 % of the daily value for RDA of 1.3 mg,
f. VitaminB7 – 7.22 mcg, almost 24.07 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 22.68 mcg, approximately 5.67 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 0.00 mg, roughly 0.00 % of the daily value for RDA of 40 mg,
j. Vitamin D – 0.35 mcg, almost 7.00 % of the daily value for RDA of 5 mcg,
k. Vitamin E – 0.63 mg, which is 42.00 % of the daily value for RDA of 1.5 mg,
l. Vitamin K – 6.12 mcg, that is 5.10 % of the daily value for RDA of 120 mcg,
Minerals in boiled egg
a. Calcium – 25.91 mg, around 2.59 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 98.23 mg, approximately 14.03 % of the daily value for RDA of 700 mg,
c. Iron – 0.88 mg, nearly 11.00 % of the daily value for RDA of 8 mg,
d. Magnesium – 6.47 mg, roughly 1.62 % of the daily value for RDA of 400 mg,
e. Copper – 32.90 mcg, almost 3.66 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.01 mg, which is 0.43 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,
h. Zinc – 0.62 mg, around 5.64 % of the daily value for RDA of 11 mg,
i. Chromium – 0.00 mcg, approximately 0.00 % of the daily value for RDA of 35 mcg,
j. Selenium – 21.68 mcg, nearly 39.42 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 171.55 mg, that is 686.20 % of the daily value for RDA of 25 mg,
l. Potassium – 59.69 mg, around 1.27 % of the daily value for RDA of 4700 mg,
m. Sodium – 56.87 mg, approximately 3.79 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 44.49 mg, nearly 7.42 % of the daily value for RDA of 600 mg,
o. Omega 6 – 563.40 mg, roughly 93.90 % of the daily value for RDA of 600 mg
Raw egg white nutrition facts
Serving size – 30 gm of raw egg white
Raw egg white macros
a. Calories in raw egg white – 13.40 kCal, which is 0.67 % of the daily value for RDA of 2000 kCal,
b. Protein in raw egg white – 3.25 gm, that is 4.33 % of the daily value for RDA of 75 gm i.e. 15 % of calories. Protein forms 97.01 % of calories of raw egg white.
c. Carbs in raw egg white – 0.00 gm, around 0.00 % of the daily value for RDA of 275 gm i.e. 55 % of calories. Carbs forms 0.00 % of calories of raw egg white.
d. Fats in raw egg white – 0.02 gm, approximately 0.03 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories. Fats forms 1.34 % of calories of raw egg white.
e. Fiber in raw egg white – 0.00 gm, nearly 0.00 % of the daily value for RDA of 38 gm,
f. Soluble Fiber – 0.00 gm, roughly 0.00 % of the daily value for RDA of 10 gm,
g. Total Free Sugar – 0.00 gm, which is 0.00 % of the daily value for RDA of 60 gm,
Vitamins in raw egg white
a. Vitamin A – 0.00 mcg, roughly 0.00 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.01 mg, almost 0.83 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.05 mg, which is 3.85 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 0.00 mg, that is 0.00 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.00 mg, around 0.00 % of the daily value for RDA of 1.3 mg,
f. VitaminB7 – 1.31 mcg, almost 4.37 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 1.49 mcg, approximately 0.37 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 0.00 mg, roughly 0.00 % of the daily value for RDA of 40 mg,
j. Vitamin D – 0.32 mcg, almost 6.40 % of the daily value for RDA of 5 mcg,
k. Vitamin E – 0.00 mg, which is 0.00 % of the daily value for RDA of 1.5 mg,
l. Vitamin K – 0.00 mcg, that is 0.00 % of the daily value for RDA of 120 mcg,
Minerals in raw egg white
a. Calcium – 1.69 mg, around 0.17 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 4.74 mg, approximately 0.68 % of the daily value for RDA of 700 mg,
c. Iron – 0.02 mg, nearly 0.25 % of the daily value for RDA of 8 mg,
d. Magnesium – 3.43 mg, roughly 0.86 % of the daily value for RDA of 400 mg,
e. Copper – 9.00 mcg, almost 1.00 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.00 mg, which is 0.00 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,
h. Zinc – 0.01 mg, around 0.09 % of the daily value for RDA of 11 mg,
i. Chromium – 0.00 mcg, approximately 0.00 % of the daily value for RDA of 35 mcg,
j. Selenium – 6.37 mcg, nearly 11.58 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,
l. Potassium – 45.60 mg, around 0.97 % of the daily value for RDA of 4700 mg,
m. Sodium – 49.80 mg, approximately 3.32 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 0.00 mg, nearly 0.00 % of the daily value for RDA of 600 mg,
o. Omega 6 – 0.00 mg, roughly 0.00 % of the daily value for RDA of 600 mg
Boiled egg white nutrition facts
Serving size – 30 gm of boiled egg white
Boiled egg white macros
a. Calories in boiled egg white – 15.76 kCal, which is 0.79 % of the daily value for RDA of 2000 kCal,
b. Protein in boiled egg white – 3.71 gm, that is 4.95 % of the daily value for RDA of 75 gm i.e. 15 % of calories. Protein forms 94.16 % of calories of boiled egg white.
c. Carbs in boiled egg white – 0.00 gm, around 0.00 % of the daily value for RDA of 275 gm i.e. 55 % of calories. Carbs forms 0.00 % of calories of boiled egg white.
d. Fats in boiled egg white – 0.08 gm, approximately 0.12 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories. Fats forms 4.57 % of calories of boiled egg white.
e. Fiber in boiled egg white – 0.00 gm, nearly 0.00 % of the daily value for RDA of 38 gm,
f. Soluble Fiber – 0.00 gm, roughly 0.00 % of the daily value for RDA of 10 gm,
g. Total Free Sugar – 0.00 gm, which is 0.00 % of the daily value for RDA of 60 gm,
Vitamins in boiled egg white
a. Vitamin A – 0.00 mcg, roughly 0.00 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.01 mg, almost 0.83 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.05 mg, which is 3.85 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 0.00 mg, that is 0.00 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.00 mg, around 0.00 % of the daily value for RDA of 1.3 mg,
f. VitaminB7 – 1.31 mcg, almost 4.37 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 1.23 mcg, approximately 0.31 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0.00 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 0.00 mg, roughly 0.00 % of the daily value for RDA of 40 mg,
j. Vitamin D – 0.05 mcg, almost 1.00 % of the daily value for RDA of 5 mcg,
k. Vitamin E – 0.00 mg, which is 0.00 % of the daily value for RDA of 1.5 mg,
l. Vitamin K – 0.00 mcg, that is 0.00 % of the daily value for RDA of 120 mcg,
Minerals in boiled egg white
a. Calcium – 2.42 mg, around 0.24 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 6.90 mg, approximately 0.99 % of the daily value for RDA of 700 mg,
c. Iron – 0.05 mg, nearly 0.63 % of the daily value for RDA of 8 mg,
d. Magnesium – 3.49 mg, roughly 0.87 % of the daily value for RDA of 400 mg,
e. Copper – 15.00 mcg, almost 1.67 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.00 mg, which is 0.00 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0.00 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,
h. Zinc – 0.03 mg, around 0.27 % of the daily value for RDA of 11 mg,
i. Chromium – 0.00 mcg, approximately 0.00 % of the daily value for RDA of 35 mcg,
j. Selenium – 4.46 mcg, nearly 8.11 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 0.00 mg, that is 0.00 % of the daily value for RDA of 25 mg,
l. Potassium – 44.10 mg, around 0.94 % of the daily value for RDA of 4700 mg,
m. Sodium – 43.20 mg, approximately 2.88 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 0.00 mg, nearly 0.00 % of the daily value for RDA of 600 mg,
o. Omega 6 – 0.00 mg, roughly 0.00 % of the daily value for RDA of 600 mg
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Some recommendations on adding Eggs into diet plans
- Eat eggs preferably in the morning breakfast
- If you are planning to make egg curries, try to make it with low oil so as to restrict calories of the meal.
- For a healthy diet, try to eat more of egg white than egg yolk. This will restrict cholesterol intake.
- If you are following a high protein diet or a keto diet boiled egg white is a good companion to your meal.
- Any person can add eggs in their just for protein content of egg in following ways:
- Boiled egg or scrambled eggs
- Omelets
- Egg curries
- Egg rice or egg biryanis
- Adding a boiled egg to a salad
