Egg, whole, raw, fresh
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.5 MG | 35% | |
| Niacin | 0.1 MG | 0% | |
| Pantothenic acid | 1.5 MG | 31% | |
| Vitamin B-6 | 0.2 MG | 10% | |
| Folate, total | 47 UG | 12% | |
| Choline, total | 293.8 MG | 53% | |
| Vitamin B-12 | 0.9 UG | 37% | |
| Vitamin A, RAE | 160 UG | 18% | |
| Vitamin E (alpha-tocopherol) | 1.1 MG | 7% | |
| Vitamin D (D2 + D3) | 2 UG | 10% | |
| Vitamin K (phylloquinone) | 0.3 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 56 MG | 4% | |
| Iron, Fe | 1.8 MG | 10% | |
| Magnesium, Mg | 12 MG | 3% | |
| Phosphorus, P | 198 MG | 16% | |
| Potassium, K | 138 MG | 3% | |
| Sodium, Na | 142 MG | 6% | |
| Zinc, Zn | 1.3 MG | 12% | |
| Copper, Cu | 0.1 MG | 8% | |
| Manganese, Mn | 0.0 MG | 1% | |
| Selenium, Se | 30.7 UG | 56% |
Nutrition Highlights
- Good source of protein with 12.6g per 100g.
- Rich source of Selenium, Se (56% of Daily Value per 100g).
- Good source of Riboflavin (35% DV).
- Good source of Pantothenic acid (31% DV).
- Rich source of Choline, total (53% of Daily Value per 100g).
- Good source of Vitamin B-12 (37% DV).
About Egg, whole, raw, fresh
These oval-shaped, nutrient-dense foods are a staple in kitchens around the world. They consist of a clear liquid (the white) and a yellow center (the yolk), both enclosed in a protective shell. They are an excellent source of high-quality protein, containing all nine essential amino acids, making them a complete protein source. The yolk is rich in vitamins A, D, E, and B12, as well as minerals like selenium and choline, which support brain health and metabolism. While they do contain about 9.5 grams of fat per 100 grams, most of this is unsaturated fat, which is beneficial for heart health when consumed in moderation.
In cooking, they are incredibly versatile and can be prepared in countless ways—boiled, scrambled, poached, or fried. They are also a key ingredient in baking, helping to bind ingredients, add moisture, and create structure in cakes, muffins, and pastries. For those watching their cholesterol intake, using just the whites can provide protein without the fat and cholesterol found in the yolk. Whether used as a main dish, a binding agent, or a nutritional boost, they remain a valuable and adaptable part of a balanced diet.
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