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By Nikola · Precision Nutrition L1 · Updated 4 November 2026

Hen’s eggs are one of the cheapest and most complete foods you can buy: a large egg without the shell (about 50 g) gives roughly 72 kcal and 6.3 g of high-quality protein, plus choline, vitamin B12, vitamin D, riboflavine and selenium. The yolk does contain cholesterol, about 186 mg per large egg, but in a large analysis covering more than 1.7 million people, eating up to one egg a day was not associated with a higher risk of cardiovascular disease. Eggs are also one of the 14 allergens that must be highlighted on food labels in the EU, and they should be cooked properly for anyone at higher risk of food poisoning.

Egg nutrition per 100 g and per egg

Nutritif	Per 100 g	Per large egg (50 g without shell)
Énergie	143 kcal	72 kcal
Protéine	12.6 g	6.3 g
Fat	9.5 g	4.8 g
of which saturated	3.1 g	1.6 g
Carbohydrate	0.7 g	0.4 g
Cholestérol	372 mg	186 mg
Choline	294 mg	147 mg
Vitamine D	2 µg	1 µg
Vitamine B12	0.89 µg	0.45 µg
Riboflavine (B2)	0.46 mg	0.23 mg
Vitamine A (RAE)	160 µg	80 µg
Selenium	30.7 µg	15.4 µg
Folate	47 µg	24 µg
Fer	1.75 mg	0.9 mg

Source: USDA FoodData Central, SR Legacy: “Egg, whole, raw, fresh” (FDC 171287), checked 4 November 2026. According to the same record, a large egg without the shell weighs 50 g, a medium 44 g, an extra-large 56 g and a jumbo 63 g. The per-egg column is calculated from the 100 g values. Values rounded.

How many calories in an egg?

Based on the USDA weights: a medium egg (44 g) has about 63 kcal, a large egg (50 g) about 72 kcal and an extra-large egg (56 g) about 80 kcal. Boiling or poaching adds nothing; frying or scrambling adds whatever fat goes in the pan. A teaspoon of oil or butter can add more energy than you might expect, so it is worth measuring if you are watching calories.

Glycemic index

Eggs are almost carbohydrate-free (under 1 g per egg), so the glycemic index does not really apply and they are not listed in the international GI tables (Atkinson 2008). Adding eggs to a breakfast of bread, porridge or fruit adds protein and fat, which makes the meal more filling.

Health benefits: what the evidence says

• Complete protein at a low price. 6.3 g of protein per large egg for very little money and a few minutes of cooking, which is why eggs are a staple for people trying to eat more protein.
• Choline. One large egg gives about 147 mg of choline. EFSA has set an adequate intake of 400 mg a day for adults, 480 mg in pregnancy and 520 mg while breastfeeding. According to the NIH Office of Dietary Supplements, choline is needed for memory, mood and muscle control and for building cell membranes, and most people in the US get less than the recommended amount.
• Vitamin B12 and vitamin D. NIH ODS notes that only animal foods contain vitamin B12 naturally, and eggs are on its list of sources, which makes them useful for vegetarians who eat eggs. A large egg also provides about 1 µg of vitamin D, a modest contribution.
• Heart health and cholesterol. In three large US cohorts (over 215,000 people), eating at least one egg a day was not associated with higher cardiovascular risk. A meta-analysis in the same paper, pooling 33 estimates from about 1.72 million participants, found no change in risk per extra egg a day, and Asian cohorts showed a slightly lower risk (Drouin-Chartier et al., BMJ 2020). The authors’ conclusion is that moderate egg intake, up to one a day, is not associated with cardiovascular disease overall. People with diabetes or high LDL cholesterol should agree on their own amount with their doctor.

Ayurveda: eggs in the traditional system

In Usha and Vasant Lad’s food guidelines, eggs are favourable for Vata and for Kapha. For Pitta the picture is split: egg white is favoured, while the yolk is on the avoid list. In other words, people with a “hot” Pitta constitution are pointed towards egg-white dishes. This is a traditional view, not a clinical finding.

How to choose, store and cook eggs

• Storage: the FDA recommends keeping eggs in a clean fridge at 4°C (40°F) or below; keeping them in their carton also protects them from strong smells.
• Boiled: about 6-7 minutes from boiling for a soft, jammy yolk and 9-10 minutes for hard-boiled. Cool in cold water so they peel more easily.
• Cook to firm when it matters: for anyone at higher risk (see below), cook eggs until both yolk and white are firm, and cook egg dishes such as frittatas and quiches to 71°C (160°F).
• Breakfast ideas: scrambled eggs with épinard et feta; a vegetable omelette with courgette et tomates; a soft-boiled egg with whole-wheat toast et avocat.
• Lunch and dinner: un lentil ou quinoa salad topped with a halved egg; shakshuka with poivrons et tomate; vegetable fried rice with brown rice and egg.

Who should be careful

• Egg allergy. “Eggs and products thereof” are on the EU list of 14 allergens that must be emphasised on food labels (Regulation 1169/2011, Annex II). If you suspect an allergy, see a doctor rather than testing at home.
• Raw and undercooked eggs. The FDA notes that even clean, uncracked eggs can occasionally contain Salmonella. Children, older adults, pregnant women and people with weakened immunity are at greater risk of severe illness, so for them eggs should be cooked until firm. For recipes with raw egg, such as homemade mayonnaise, the FDA recommends pasteurised eggs or egg products.
• High cholesterol or diabetes. The large studies are reassuring for most people, but if you have these conditions, ask your doctor how many eggs a week suit you.

Related entries and articles

• Épinard – for omelettes and scrambled eggs
• Greek yogurt – another high-protein breakfast
• Avoine – savoury porridge with an egg
• Avocat
• 7 healthy foods for breakfast
• Foods for energy without caffeine

FAQ

How many eggs a day is safe to eat?

For most healthy people, up to one egg a day was not associated with higher cardiovascular risk in large studies covering over 1.7 million people. If you have high LDL cholesterol or diabetes, agree on an amount with your doctor.

Is the yolk or the white healthier?

The white holds most of the protein; the yolk holds the fat, cholesterol, choline, vitamin D and most of the vitamins. Eating the whole egg gives you far more nutrients than the white alone.

Is it safe to eat raw eggs?

Even clean, uncracked eggs can occasionally contain Salmonella, according to the FDA. Healthy adults sometimes accept that small risk, but children, older adults, pregnant women and people with weakened immunity should eat eggs cooked until firm. For raw-egg recipes, use pasteurised eggs.

Sources

1. USDA FoodData Central, SR Legacy: Egg, whole, raw, fresh (FDC 171287). fdc.nal.usda.gov
2. Drouin-Chartier JP et al. Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis. BMJ 2020;368:m513. bmj.com
3. EFSA NDA Panel (2016). Dietary Reference Values for choline. EFSA Journal 14(8):4484. efsa.europa.eu
4. NIH Office of Dietary Supplements: Choline – Fact Sheet for Consumers. ods.od.nih.gov
5. NIH Office of Dietary Supplements: Vitamin B12 – Fact Sheet for Consumers. ods.od.nih.gov
6. U.S. FDA: What you need to know about egg safety. fda.gov
7. FoodSafety.gov: Safe minimum internal temperatures. foodsafety.gov
8. Regulation (EU) No 1169/2011, Annex II – substances or products causing allergies or intolerances. EUR-Lex
9. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
10. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.