At a glance
- 6.3 g protein and 78 calories per 1 large (50 g).
- 8.1 g protein per 100 calories: #179 of 536 foods in our USDA list, #6 of 10 in eggs.
- 0 g fiber and 62 mg sodium per serving.
What is eggs like to eat?
Eggs are one of the most flexible proteins in the kitchen: boiled, scrambled, poached, baked or folded into almost anything. Hard-boiled eggs keep for several days in the fridge, so a batch cooked on Sunday can carry breakfasts and snacks through the week.
How can you eat more eggs?
Try this
Boil a batch for grab-and-go snacksMake a vegetable frittata to slice through the weekTop a grain bowl with a soft-boiled eggMash with Greek yogurt for a lighter egg saladIs eggs good on a GLP-1?
One egg is a small, self-contained portion, and soft scrambled eggs are often easier to manage than firmer textures on low-appetite days. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does eggs compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Eggs | 1 large | 6.3 g | 78 | 8.1 g |
| Egg whites | 3 tbsp | 4.6 g | 22 | 21 g |
| Cottage cheese | 1/2 cup | 12.4 g | 95 | 13.1 g |
| Greek yogurt | 3/4 cup | 17.5 g | 104 | 16.9 g |
Close to eggs per calorie: ricotta cheese (8.3 g), kale (8.3 g), beef jerky (8.1 g), part-skim mozzarella (8 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Check the carton for cracks before buying, and keep eggs in their carton in the main part of the fridge rather than the door.
What's the full nutrition for eggs?
| Nutrient | Per 1 large (50 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 78 | 155 | |
| Protein | 6.3 g | 12.6 g | 13% |
| Fat | 5.3 g | 10.6 g | |
| Saturated fat | 1.7 g | 3.3 g | 9% |
| Carbohydrate | 0.6 g | 1.1 g | |
| Fiber | 0 g | 0 g | 0% |
| Sugar | 0.6 g | 1.1 g | |
| Sodium | 62 mg | 124 mg | 3% |
| Calcium | 25 mg | 50 mg | 2% |
| Iron | 0.6 mg | 1.19 mg | 3% |
| Vitamin B12 | 0.6 mcg | 1.11 mcg | 25% |
| Vitamin D | 1.1 mcg | 2.2 mcg | 6% |
USDA FoodData Central, SR Legacy: "Egg, whole, cooked, hard-boiled". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
