Raw egg: calories, protein, vitamins
USDA FoodData Central data, retrieved October 2026 · state: raw
Raw egg: 143 kcal, 12.6 g protein, 9.5 g fat and 0.7 g carbohydrate per 100 g. A typical portion is 1 large egg (50 g): about 72 kcal. Below you will find a table with the share of the daily reference, a comparison with five similar foods and where the numbers come from.
- High in selenium · 56%
- High in vitamin B2 (riboflavin) · 38%
- High in vitamin B12 · 37%
- High in phosphorus · 28%
- High in protein · 25%
- High in vitamin A · 20%
- Good source of zinc · 14%
- Good source of iron · 13%
| Nutrition | per 100 g | % daily value | portion (50 g) | % daily value |
|---|---|---|---|---|
| Calories | 143 kcal | 7% | 72 kcal | 4% |
| Protein | 12.6 g | 25% | 6.28 g | 13% |
| Fat | 9.51 g | — | 4.76 g | — |
| Carbohydrate | 0.72 g | — | 0.36 g | — |
| Fibre | 0 g | 0% | 0 g | 0% |
| Sugar(limit) | 0.37 g | 0% | 0.19 g | 0% |
| Saturated fat(limit) | 3.13 g | 14% | 1.56 g | 7% |
| Sodium(limit) | 142 mg | 6% | 71 mg | 3% |
| Selenium | 30.7 µg | 56% | 15.4 µg | 28% |
| Vitamin B2 (riboflavin) | 0.46 mg | 38% | 0.23 mg | 19% |
| Vitamin B12 | 0.89 µg | 37% | 0.45 µg | 19% |
| Phosphorus | 198 mg | 28% | 99 mg | 14% |
| Vitamin A | 160 µg | 20% | 80 µg | 10% |
| Zinc | 1.29 mg | 14% | 0.65 mg | 7% |
| Iron | 1.75 mg | 13% | 0.88 mg | 7% |
| Vitamin D | 2 µg | 13% | 1 µg | 7% |
| Vitamin B6 | 0.17 mg | 13% | 0.09 mg | 7% |
| Folate | 47 µg | 12% | 23.5 µg | 6% |
Typical portion: 1 large egg, 50 g, about 72 kcal. % daily value is for a reference adult (average of men and women); "limit" marks a daily limit, not a target. "High" starts at 20% per 100 g.
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Calories from a photoThese are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Also searched as: raw egg, chicken egg.
About this food: Raw egg
The numbers describe the edible part of a whole raw egg, white and yolk together, shell excluded. The portion here is 50 g, one large egg, with 6.3 g of protein and 72 kcal. Per 100 g that is 12.6 g of protein, 9.5 g of fat and 143 kcal, though nobody weighs eggs in hundreds of grams.
Weighing in the shell is the trap. A large egg weighs about 60 g with its shell, and the shell is roughly a tenth of that. Ukrainian eggs are graded by category: C0 is the largest, C1 is the usual first-category egg at roughly 55 to 65 g, and C2 is smaller. Check the mark on the carton and log eggs by count with the right size.
Raw eggs go into omelettes, scrambled eggs, batters and baking, and the cooking fat joins the tally: a spoon of butter or oil in the pan is the main thing that changes a scramble. Whisked into milk, the egg adds the milk's own values. Raw egg is best eaten only once cooked until set. Keep eggs in the fridge, and wash your hands after cracking them.
What it is high and low in
Raw egg is high in selenium (56%), vitamin B2 (riboflavin) (38%), vitamin B12 (37%), phosphorus (28%), protein (25%) and vitamin A (20%) per 100 g (share of the daily reference in brackets). It is a good source of zinc (14%), iron (13%), vitamin D (13%) and vitamin B6 (13%).
It is low in carbohydrate (up to 5 g per 100 g). The rule is the same for every food: "high" means at least 20% of the daily reference in 100 g, "good source" means 10-19%. For protein it takes at least 8 g per 100 g and a fifth of the calories from protein.
How it compares with similar foods
We compared raw egg with the five foods in our table that are closest in composition (Quail egg, Cottage cheese 4%, Egg white, Egg yolk and Reduced-fat sour cream (12%)), per 100 g.
Rank among the six: Protein (1 = most): 3rd of 6; Calories (1 = fewest): 4th of 6; Carbohydrate (1 = fewest): 2nd of 6. The order is computed from the USDA values, so it moves if the table changes.
| Food | kcal | protein | fat | carbs | fibre |
|---|---|---|---|---|---|
| Raw egg | 143 | 12.6 | 9.5 | 0.7 | 0 |
| Quail egg | 158 | 13.1 | 11.1 | 0.4 | 0 |
| Cottage cheese 4% | 98 | 11.1 | 4.3 | 3.4 | 0 |
| Egg white | 52 | 10.9 | 0.2 | 0.7 | 0 |
| Egg yolk | 322 | 15.9 | 26.5 | 3.6 | 0 |
| Reduced-fat sour cream (12%) | 135 | 2.9 | 12 | 4.3 | 0 |
All values per 100 g.
Raw, cooked or dry: different numbers
The same food in another state has different numbers, mostly because of water or frying oil. Raw egg: 143 kcal and 12.6 g protein per 100 g; Hard-boiled egg: 155 kcal and 12.6 g protein per 100 g; Fried egg: 196 kcal and 13.6 g protein per 100 g. Weigh and log the food in the same state as the figure you pick.
Where the numbers come from
The values on this page come from USDA FoodData Central, SR Legacy (entry 171287: "Egg, whole, raw, fresh"). It is the US government's reference database and its data is public domain (CC0). We retrieved it on October 4, 2026 and show it per 100 g of the food in the stated state (raw). When USDA reports no value for a vitamin or mineral we write "no data", never zero.
The daily value column compares each amount with a reference adult: the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), a 2,000 kcal day and 50 g of protein. Sodium (2300 mg), sugar (90 g of total sugars, the EU reference intake) and saturated fat (22 g, under 10% of calories) are limits, not targets. These are general guides for healthy adults, not medical advice.
The portion weight matches one of USDA's own household measures for this entry.
Calorie and nutrient questions
How many calories are in 100 g of raw egg?
143 kcal per 100 g, with 12.6 g protein, 9.5 g fat and 0.7 g carbohydrate. A typical portion (1 large egg, 50 g) has about 72 kcal.
How much protein is in raw egg?
100 g has 12.6 g of protein, which is 25% of a 50 g daily reference, and a typical portion (50 g) has 6.3 g. Protein supplies 36% of its calories.
Which vitamins and minerals does raw egg contain?
The most per 100 g, as a share of the daily reference: selenium 30.7 µg (56%); vitamin B2 (riboflavin) 0.46 mg (38%); vitamin B12 0.89 µg (37%); phosphorus 198 mg (28%). Every other tracked vitamin or mineral is under 10% or has no USDA value.