Averages based on 662 eggs products in our database.
Eggs nutrient highlights
Protein
~13g per 100gA single large egg contains about 6g of protein (roughly 13g per 100g). The protein is split between the white (~3.6g) and yolk (~2.7g).
Cholesterol
~372mg per 100gEggs are one of the highest dietary cholesterol sources. One large egg contains about 186mg. Cholesterol content is entirely in the yolk.
Total Fat
~9.5g per 100gMost fat in eggs is in the yolk. Egg whites are virtually fat-free. Roughly 3.1g is saturated fat per 100g of whole egg.
Calories
~143 per 100gA large egg (50g) contains about 72 calories. Egg whites alone are about 52 calories per 100g; yolks are about 322 calories per 100g.
Eggs processing scores by brand
15 eggs products ranked by processing score (lowest first) from our analysis.
How does processing affect eggs?
In our analysis, whole shell eggs consistently score Level 1 (Minimally Processed) because they are a single-ingredient food. Liquid egg products (carton egg whites, liquid whole eggs) typically score Level 2 due to pasteurization and sometimes added ingredients like citric acid or gums. Egg substitutes and flavored egg products with added colors, gums, and preservatives can score Level 3-4.
What should you look for on eggs labels?
- 1Shell eggs are a single ingredient, so no label reading is needed. Processing differences between "cage-free," "free-range," and "pasture-raised" reflect animal husbandry, not food processing.
- 2Liquid egg whites in cartons may contain guar gum, citric acid, and other additives to improve texture and shelf life.
- 3Pre-made egg patties (for breakfast sandwiches) often contain modified food starch, soybean oil, and artificial colors.
- 4"Egg product" on an ingredient list (in other foods) typically refers to dried or liquid eggs that have been pasteurized and sometimes modified.
Frequently asked questions
How many calories are in an egg?
A large egg (about 50g) contains approximately 72 calories. Per 100g, whole eggs average about 143 calories. Egg whites alone are significantly lower at about 52 calories per 100g, while yolks are more calorie-dense at about 322 per 100g.
How much protein is in one egg?
One large egg contains approximately 6.3g of protein. Per 100g, eggs provide about 13g of protein. The protein is distributed between the white (about 3.6g per egg) and the yolk (about 2.7g per egg).
Are eggs ultra-processed?
Shell eggs score Level 1 (Minimally Processed) in our analysis as a single-ingredient food. Liquid egg products in cartons typically score Level 2, and egg substitutes or flavored egg products can score Level 3-4 depending on added ingredients.
Is egg cholesterol a concern?
Eggs contain approximately 186mg of cholesterol per large egg, all in the yolk. The relationship between dietary cholesterol and blood cholesterol is a subject of ongoing research. We present the nutritional data; consult a healthcare provider for personalized dietary guidance.
Are eggs dairy?
No, eggs are not dairy. Dairy products come from the milk of mammals (cows, goats, sheep). Eggs are a poultry product laid by hens. They are often shelved near dairy in grocery stores, which may contribute to the confusion. In our database, eggs are categorized under "Eggs & Egg Substitutes," a separate category from dairy products.