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  1. Large Egg, whole

Whole eggs build more muscle than whites alone. Even at equal protein (van Vliet et al., Am J Clin Nutr 2017). Per 100 g: 143 kcal, 12.6 g protein, 9.5 g fat. The yolk lipid matrix activates pathways that whites miss.

About this food

How should I track Large Egg, whole?

Large Egg, whole 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 Large Egg, whole, 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.

Macro Breakdown

Macro Split: 36% Protein, 2% Carbs, 62% FatMacro Split100%
Protein36%12.6g
Carbs2%0.7g
Fat62%9.5g

Nutrition Facts

Per 100g. Percentages reflect Daily Value (DV).

Energy
  • Calories
    143kcal—
Macronutrients
  • Protein
    12.6g25%
  • Carbohydrates
    0.7g—
  • Fat
    9.5g—
  • Fiberathlete
    0.0g0%
  • Sugar
    0.4g—
  • Saturated Fat
    3.1g—
Minerals
  • Sodium
    142mg—
  • Calciumathlete
    56mg4%
  • Ironathlete
    2mg10%
Vitamins
  • Vitamin Dathlete
    2.0mcg10%

% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.

Serving Calculator

Serving Calculator

Large Egg, whole — values for 63g

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Primary macros

Calories
90
kcal
Protein
7.9
g
Carbs
0.4
g
Fat
6.0
g

More nutrients

Fiber
0.0g
Sugar
0.3g
Sat. Fat
2.0g
Sodium
89mg
Calcium
35mg
Iron
1mg
Potassium
87mg
Magnesium
8mg
Zinc
1mg
Vitamin D
1.3mcg
Nutrient highlights
Good Source of ProteinGood Source of ZincGood Source of IronGood Source of Vitamin D

Frequently Asked Questions

Large Egg, whole 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 Large Egg, whole, 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.

Large Egg, whole contains 12.6g protein per 100g, which is a good source of protein. A 63g serving provides 7.9g protein.

Notable nutrients in Large Egg, whole include Protein, Zinc and Iron. Per 100g: 12.6g protein, 0.7g carbs, and 9.5g fat.

Large Egg, whole can fit into a weight loss plan. At 143 kcal per 100g it is moderately calorie-dense and a good source of protein, so portion size matters.

Yes, Large Egg, whole is keto-friendly. With 0.7g total carbs and 0g fiber per 100g (0.7g net carbs), it fits easily within the daily 20-50g net carb limit.

Large Egg, whole provides 143 kcal, 12.6g protein, 0.7g carbs, and 9.5g fat per 100g. Compare with other eggs & egg products foods in our database to find the best option for your nutritional goals.

Track this food

63g(Standard)
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Eggs & Egg Products

Large Egg, whole

Macros per 100g

143
Calories
Protein12.6g
Fat9.5g
Carbs0.7g
Article research basis
1,316Papers Analyzed
4,705Foods in Database
100%Peer-Reviewed Sources
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Reviewed by Calibr8

Peer-reviewed data · Last updated March 23, 2026

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Potassium
138mg3%
  • Magnesiumathlete
    12mg3%
  • Zincathlete
    1mg12%
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