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Egg Nutritional Facts

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Eggs > Egg Nutritional Facts

Nutrients in Chicken Eggs | Nutrients in Other Types of Eggs
Egg Comparison | Cholesterol | Health Benefits

Nutrients in Chicken Eggs

Chicken Eggs

Based on One Large Egg (50 g)

Component Whole Egg Egg White Egg Yolk
Quantity % DV Quantity % DV Quantity % DV
Calories 75 4% 17 1% 58 3%
Total Fat 5.0 g 8% 0.0 g 0% 5.0 g 8%

Saturated

1.6 g 8% 0.0 g 0% 1.6 g 8%

Monounsaturated

2.0 g   0.0 g   2.0 g  

Polyunsaturated

0.7 g   0.0 g   0.7 g  
Cholesterol 213 mg 70% 0.0 g 0% 213 mg 70%
Carbohydrate 0.65 g <1 % 0.34 g <1 % 0.31 0 %
Protein 6.7 g 13% 4.0 g 7% 2.7 5%
Vitamins  

Vitamin A

244 IU 5% 0.0 IU 0 % 244 IU 5%

Vitamin C

0.0 mg 0% 0.0 mg 0% 0.0 mg 0%

Vitamin D

18.3 IU 4% 0.0 mg 0% 18.3 IU 4%

Vitamin E

0.5 mg 2% 0.0 mg 0% 0.5 mg 2%

Choline

216 mg   0.45 mg   215.5 mg  

Thiamin

0.031 mg 2% 0.002 mg <1% 0.029 mg 2%

Riboflavin

0.254 mg 14% 0.151 mg 9% 0.106 mg 5%

Niacin

0.037 mg <1% 0.035 mg <1% 0.002 mg <1%

Vitamin B6

0.1 mg 3% 0.0 mg 0% 0.1 mg 3%

Folate

23.5 mcg 6% 1.0 mcg <1% 22.5 mcg 6%

Vitamin B12

0.6 mcg 11% 0.07 mcg <1% 0.53 mcg 10%

Pantothenic Acid

0.627 mg 7% 0.040 mg <1% 0.587 mg 7%

Vitamin K

0.1 mcg   0.0 mcg   0.1 mcg  
Minerals  

Calcium

26.5 mg 3% 2.0 mg <1% 23.5 mg 3%

Iron

0.6 mg 3% 0.01 mg <1% 0.59 mg 3%

Magnesium

5.0 mg 2% 4.0 mg 2% 1.0 mg <1%

Phosphorus

89.0 mg 9% 4.0 mg <1% 85.0 mg 9%

Potassium

67.0 mg 2% 54.0 mg 2% 13.0 mg <1%

Sodium

63.0 mg 3% 55.0 mg 2% 8.0 mg <1%

Zinc

0.6 mg 4% 0.0 mg 0% 0.6 mg 4%

Copper

0.007 mg 3 % 0.002 mg <1% 0.005 mg 2%

Manganese

0.012 mg   0.001 mg   0.011 mg  

Selenium

15.8 mcg   7.0 mcg   8.8 mcg  

Nutrients in Other Types of Eggs

Component Quail Egg (9 g) Duck Egg (70 g)
Quantity % DV Quantity % DV
Calories 14 1% 130 6%
Total Fat 1.0 g 2% 9.6 g 15%

Saturated

0.3 g 2% 2.6 g 13%

Monounsaturated

0.4 g   4.6 g  

Polyunsaturated

0.1 g   0.9 g  
Cholesterol 76 mg 25% 619 mg 206%
Carbohydrate 0.04 g <1% 1.0 g <1%
Protein 1.2 g 2% 9.0 g 18%
Vitamin A 48.9 IU 1% 472 IU 9%
Vitamin C 0.0 mg 0% 0.0 mg 0%
Calcium 5.8 mg <1% 44.8 mg 4%
Iron 0.3 mg 2% 2.7 mg 15%
Sodium 12.7 mg <1% 102 mg 4%

Component Turkey Egg (79 g) Goose Egg (144 g)
Quantity % DV Quantity % DV
Calories 135 7% 266 13%
Total Fat 9.4 g 14% 19.1 g 29%

Saturated

2.9 g 14% 5.2 g 26%

Monounsaturated

3.6 g   8.3 g  

Polyunsaturated

1.3 g   2.4 g  
Cholesterol 737 mg 246% 1227 mg 409%
Carbohydrate 0.9 g <1% 1.9 g 1%
Protein 10.8 g 22% 20.0 g 40 %
Vitamin A 438 IU 9% 936 IU 19%
Vitamin C 0.0 mg 0% 0.0 mg 0%
Calcium 78.2 mg 8% 86.4 mg 9%
Iron 3.2 mg 18% 5.2 mg 29%
Sodium 119 mg 5% 199 mg 8%

Egg Comparison

It may be difficult to compare the nutrients in various types of eggs
because of the differences in their sizes. This table compares different
types of whole eggs based on an equal portion, which is 100 grams.
Component Chicken Quail Duck Turkey Goose
Calories 147 158 185 171 185
Total Fat 9.9 g 11.1 g 13.8 g 11.9 g 13.3 g
Saturated Fat 3.1 g 3.6 g 3.7 g 3.6 g 3.6 g
Cholesterol 423 mg 844 mg 884 mg 933 mg 852 mg
Carbohydrate 0.8 g 0.4 g 1.5 g 1.2 g 1.3 g
Protein 12.6 g 13.1 g 12.8 g 13.7 g 13.9 g
Vitamin A 487 IU 543 IU 674 IU 554 IU 650 IU
Calcium 53 mg 64 mg 64 mg 99 mg 60 mg
Iron 1.8 mg 3.6 mg 3.8 mg 4.1 mg 3.6 mg
Sodium 140 mg 141 mg 146 mg 151 mg 138 mg

Cholesterol

The average large chicken egg has about 213 milligrams of cholesterol, which is all contained within the yolk. There has been concern that excess cholesterol in the diet can raise the level or cholesterol in the blood, causing major health problems including heart disease. Since the body produces all of the cholesterol it needs for normal functions, eating large quantities of cholesterol rich foods may be unhealthy. It is recommended that the intake of cholesterol per day should not exceed 300 milligrams. With one egg yolk containing 213 milligrams, it is clear that the recommended daily maximum is easy to exceed. There are alternatives that can be used in order to stay within dietary guidelines for cholesterol intake.

  • When multiple eggs are desired for an omelet or scrambled eggs, use 2 egg whites for every 1 yolk.
  • Eliminate all of the yolks.
  • Use egg substitutes.
  • Instead of trying to stay within 300 milligrams of cholesterol per day, try to stay within a weekly total of 2100 milligrams, so that if you exceed the daily total on 1 or 2 days, you can cut down on other days.
  • Even if you average one egg per day, you can still eat very well and come within the 300 milligram maximum simply by eating more fruits and vegetables, and cutting back on fatty meats, butter and oils, and some processed foods.

Health Benefits

In spite of their high cholesterol content, chicken eggs offer several healthy benefits. Consider the following:

  • Eggs are one of the best sources of protein, vitamins, and minerals. The protein found in eggs is of a higher quality than the protein found in meat and fish.
  • Eggs are low in calories: one large egg has only about 75 calories.
  • The high protein white averages only about 17 calories and has no fat or cholesterol, making it an excellent diet food.
  • There are nutrients in eggs that are beneficial in preventing macular degeneration, which is the leading cause of blindness in the elderly.
  • Eggs are rich in choline, which is helpful in fetal brain development. Choline levels in women drop during pregnancy, so it may be beneficial for women to consume eggs during pregnancy.
More Eggs >>

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