Whole Egg Calories and Nutrition Facts
Whole Egg has 150 calories per 100 g, with 12.3 g protein, 0.9 g carbs and 10.3 g fat. Official USDA analytical record: Egg, whole, raw, frozen, pasteurized (FDC ID: 323604).
One standard serving of whole egg (1 oz (28 g)) contains 43 calories, 3.5g protein, 0.3g total carbs (0.3g net carbs), and 2.9g fat. Per 100 grams, it supplies 150 calories.
Energy density
1.5 kcal/g
medium
Protein / 100 kcal
8.2 g
satiety per calorie
Net carbs / 100 g
0.9 g
carbs minus fibre
100 kcal portion
67 g
≈ 2.4 oz
- Sugars
- 0g
- Fibre
- 0g
- Saturated fat
- 0g
- Sodium
- 34mg
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 oz (28 g) | 28.4 g | 43 kcal | 0.3 g | 0.3 g | 3.5 g | 2.9 g |
| 100 g | 100 g | 150 kcal | 0.9 g | 0.9 g | 12.3 g | 10.3 g |
Egg, whole, raw, frozen, pasteurized nutrition facts
The table below shows the complete nutritional profile for egg, whole, raw, frozen, pasteurized per 100 g (the laboratory analytical standard) and per 1 oz (28 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 (12.3 g per 100 g).
| Nutrient | Per 100 g | Per 1 oz (28 g) | % DV* |
|---|---|---|---|
| Calories | 150 kcal | 43 kcal | — |
| Protein | 12.3 g | 3.5 g | 25% |
| Carbohydrate | 0.9 g | 0.3 g | 0% |
| Fat | 10.3 g | 2.9 g | 13% |
| Sugars | 0 g | 0 g | — |
| Fibre | 0 g | 0 g | 0% |
| Saturated fat | 0 g | 0 g | 0% |
| Sodium | 121 mg | 34 mg | 5% |
*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 1.5 kcal per gram (medium energy density), medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 43 kcal | 3.5 g | 0.3 g | 2.9 g |
| 100 g (3.5 oz) | 150 kcal | 12.3 g | 0.9 g | 10.3 g |
| 4 oz (113 g) | 170 kcal | 13.9 g | 1 g | 11.7 g |
| 8 oz / ½ lb (227 g) | 340 kcal | 27.9 g | 2 g | 23.4 g |
| 1 lb (454 g) | 680 kcal | 55.8 g | 4.1 g | 46.7 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 323604.
View raw USDA laboratory entry →How whole egg compares to other dairy & eggs
Against the 40 dairy & eggs in this database, whole egg ranks 16th lowest in calories and 22nd highest in protein. The category averages 243 kcal per 100 g, so this one is 38% below 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 |
|---|---|---|---|
| 🧀 Cottage cheese, full fat, large or small curd | 103 kcal | 11.6 g | 1.03 |
| 🥚 Eggs, Grade A, Large, egg whole | 148 kcal | 12.4 g | 1.48 |
| 🥚 Egg, whole, raw, frozen, pasteurized (this page) | 150 kcal | 12.3 g | 1.5 |
| 🧀 Cheese, ricotta, whole milk | 157 kcal | 7.8 g | 1.57 |
| 🍽️ Cream, sour, full fat | 196 kcal | 3.1 g | 1.96 |
Portion planning with whole egg
- 100 calories comes to about 67 g (2.4 oz).
- 20 g of protein takes about 163 g, bringing 245 kcal with it — that is 8.2 g of protein per 100 calories.
- Macro split by calories: 2% 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 — 12.3 g per 100 g (≥ 20% DV)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Low sodium — 121 mg per 100 g (≤ 140 mg)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
- Keto-friendly — 0.9 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 oz (28 g) of whole egg?
One serving of 1 oz (28 g) provides 43 calories, 0.3 g total carbs, 3.5 g protein, and 2.9 g fat.
How many calories are in 100 g of whole egg?
Whole Egg contains 150 calories per 100 g, with 12.3 g protein, 0.9 g carbohydrate, and 10.3 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, raw, frozen, pasteurized" is FDC ID: 323604. 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 2% carbohydrates, 34% protein, and 64% fat.
How many calories are in an ounce of whole egg?
One ounce (28 g) of whole egg has 43 calories, with 3.5 g protein, 0.3 g carbs and 2.9 g fat. Four ounces (113 g) comes to 170 calories, and a full pound (454 g) to 680 calories.
How much whole egg is 100 calories?
About 67 g of whole egg supplies 100 calories, because it carries 1.5 kcal per gram (medium energy density). Medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
How much whole egg do I need for 20 g of protein?
Roughly 163 g of whole egg, which also brings 245 calories with it. That works out to 8.2 g of protein per 100 calories.
Is whole egg high or low in calories for a dairy & egg?
Whole Egg sits 38% below the dairy & eggs average of 243 kcal per 100 g, ranking 16th 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.