Egg, whole, raw, fresh — Food Nutrition Browser

Composition

Energy

Protein 12.6 g · 50 kcal/100g

Fat 9.5 g · 86 kcal/100g

Carbs 0.7 g · 3 kcal/100g

Water 76 g

Total energy 143 kcal

Energy is predominantly from fat (62%); EFSA recommends 20–35% for a balanced diet

Total fat

9.5g

Saturated

3.1g

Monounsat.

3.7g

Polyunsat.

1.9g

Omega-3

0.04g

Omega-6

1.56g

Saturated fat is 19.7% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 43.2 (target ≤ 4).

Histidine 100%

Isoleucine 100%

Leucine 100%

Lysine 100%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Vitamins

Vitamin A 160 µg

Vitamin C 0.0 mg

Vitamin D 2.0 µg

Vitamin E 1.1 mg

Vitamin K 0 µg

Thiamin (B1) 0.04 mg

Riboflavin (B2) 0.46 mg

Niacin (B3) 0.1 mg

Pantothenic (B5) 1.5 mg

Vitamin B6 0.17 mg

Folate (B9) 47 µg

Vitamin B12 0.89 µg

Minerals

Calcium 56 mg

Iron 1.8 mg

Magnesium 12 mg

Phosphorus 198 mg

Potassium 138 mg

Sodium 142 mg

Zinc 1.3 mg

Copper 0.07 mg

Manganese 0.03 mg

Selenium 30.7 µg

Notable source of Selenium (56% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.