Whole Egg Calories and Nutrition Facts
Whole Egg has 575 calories per 100 g, with 48.1 g protein, 1.9 g carbs and 39.8 g fat. Official USDA analytical record: Egg, whole, dried (FDC ID: 329490).
One standard serving of whole egg (1 cup, sifted (85 g)) contains 489 calories, 40.9g protein, 1.6g total carbs (1.6g net carbs), and 33.8g fat. Per 100 grams, it supplies 575 calories.
Energy density
5.75 kcal/g
high
Protein / 100 kcal
8.4 g
satiety per calorie
Net carbs / 100 g
1.9 g
carbs minus fibre
100 kcal portion
17 g
≈ 0.6 oz
- Sugars
- 0g
- Fibre
- 0g
- Saturated fat
- 0g
- Sodium
- 412mg
Whole Egg Portion & Serving Size Comparison
Compare calories, carbs, net carbs, and macros across common household measurements.
| Portion Size | Weight | Calories | Total Carbs | Net Carbs | Protein | Fat |
|---|---|---|---|---|---|---|
| 1 tablespoon (5 g) | 5 g | 29 kcal | 0.1 g | 0.1 g | 2.4 g | 2 g |
| 1 oz (28 g) | 28.4 g | 163 kcal | 0.5 g | 0.5 g | 13.7 g | 11.3 g |
| 1 cup, sifted (85 g) | 85 g | 489 kcal | 1.6 g | 1.6 g | 40.9 g | 33.8 g |
| 100 g | 100 g | 575 kcal | 1.9 g | 1.9 g | 48.1 g | 39.8 g |
Egg, whole, dried nutrition facts
The table below shows the complete nutritional profile for egg, whole, dried per 100 g (the laboratory analytical standard) and per 1 cup, sifted (85 g), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from fat, and it is high in protein (48.1 g per 100 g).
| Nutrient | Per 100 g | Per 1 cup, sifted (85 g) | % DV* |
|---|---|---|---|
| Calories | 575 kcal | 489 kcal | — |
| Protein | 48.1 g | 40.9 g | 96% |
| Carbohydrate | 1.9 g | 1.6 g | 1% |
| Fat | 39.8 g | 33.8 g | 51% |
| Sugars | 0 g | 0 g | — |
| Fibre | 0 g | 0 g | 0% |
| Saturated fat | 0 g | 0 g | 0% |
| Sodium | 485 mg | 412 mg | 21% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Whole Egg calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 5.75 kcal per gram (high energy density), energy dense: small portions carry a lot of calories, so measuring rather than eyeballing makes a real difference.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 163 kcal | 13.6 g | 0.5 g | 11.3 g |
| 100 g (3.5 oz) | 575 kcal | 48.1 g | 1.9 g | 39.8 g |
| 4 oz (113 g) | 652 kcal | 54.5 g | 2.2 g | 45.1 g |
| 8 oz / ½ lb (227 g) | 1304 kcal | 109.1 g | 4.3 g | 90.3 g |
| 1 lb (454 g) | 2608 kcal | 218.2 g | 8.6 g | 180.5 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 329490.
View raw USDA laboratory entry →How whole egg compares to other dairy & eggs
Against the 40 dairy & eggs in this database, whole egg ranks 39th lowest in calories and 2nd highest in protein. The category averages 243 kcal per 100 g, so this one is 137% above it. The lightest option in the category is milk, nonfat, fluid, with added vitamin a and vitamin d (fat free or skim) at 34 kcal per 100 g, and the protein leader is egg, white, dried at 79.9 g per 100 g.
| Dairy & Eggs (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🧀 Cheese, parmesan, grated, refrigerated | 403 kcal | 30.1 g | 4.03 |
| 🧀 Cheese, cheddar | 408 kcal | 23.3 g | 4.08 |
| 🧀 Cheese, parmesan, grated | 421 kcal | 29.6 g | 4.21 |
| 🥚 Egg, whole, dried (this page) | 575 kcal | 48.1 g | 5.75 |
| 🥚 Egg, yolk, dried | 654 kcal | 34.2 g | 6.54 |
Portion planning with whole egg
- 100 calories comes to about 17 g (0.6 oz).
- 20 g of protein takes about 42 g, bringing 242 kcal with it — that is 8.4 g of protein per 100 calories.
- Macro split by calories: 1% carbs, 34% protein, 64% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- High protein — 48.1 g per 100 g (≥ 20% DV)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
- Keto-friendly — 1.9 g net carbs per 100 g (≤ 5 g)
Track whole egg for free
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Whole Egg FAQ & Nutrition Questions
How many calories and carbs are in 1 cup, sifted (85 g) of whole egg?
One serving of 1 cup, sifted (85 g) provides 489 calories, 1.6 g total carbs, 40.9 g protein, and 33.8 g fat.
How many calories and macros are in 1 tablespoon (5 g) of whole egg?
1 tablespoon (5 g) of whole egg provides 29 calories, 2.4 g protein, 0.1 g total carbs, and 2 g fat.
How many calories and macros are in 1 oz (28 g) of whole egg?
1 oz (28 g) of whole egg provides 163 calories, 13.7 g protein, 0.5 g total carbs, and 11.3 g fat.
How many calories are in 100 g of whole egg?
Whole Egg contains 575 calories per 100 g, with 48.1 g protein, 1.9 g carbohydrate, and 39.8 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for whole egg?
The official USDA FoodData Central ID for "Egg, whole, dried" is FDC ID: 329490. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of whole egg?
By calories, whole egg is approximately 1% carbohydrates, 34% protein, and 64% fat.
How many calories are in an ounce of whole egg?
One ounce (28 g) of whole egg has 163 calories, with 13.6 g protein, 0.5 g carbs and 11.3 g fat. Four ounces (113 g) comes to 652 calories, and a full pound (454 g) to 2608 calories.
How much whole egg is 100 calories?
About 17 g of whole egg supplies 100 calories, because it carries 5.75 kcal per gram (high energy density). Energy dense: small portions carry a lot of calories, so measuring rather than eyeballing makes a real difference.
How much whole egg do I need for 20 g of protein?
Roughly 42 g of whole egg, which also brings 242 calories with it. That works out to 8.4 g of protein per 100 calories.
Is whole egg high or low in calories for a dairy & egg?
Whole Egg sits 137% above the dairy & eggs average of 243 kcal per 100 g, ranking 39th lowest of 40 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.