Whole eggs outperform whites for body composition. RCT data (Bagheri et al., J Strength Cond Res 2021). Per 100 g: 147 kcal, 12.8 g protein, 10 g fat. Specialty labels change the feed profile, not the protein quality.
How should I track Free-range Egg?
Free-range Egg is a good source of protein. Eggs are simple to track, but size matters more than you think. A "large" egg can range from 45 to 70 g without the shell, which means calorie content varies by up to 50%. Research shows portion estimation errors reach 50–200% for protein-dense foods (Almiron-Roig et al., Appetite 2013). For accurate tracking of Free-range Egg, crack and weigh on a kitchen scale — it takes two seconds. Cooking method matters too: a boiled egg is roughly 70 calories, while fried in 5 g oil it jumps to about 110. Log cooking fat separately.