metaboliq
Egg nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 74 kcal | 148 kcal |
| Protein | 6.7 g | 13.4 g |
| Carbohydrate (available) | — | — |
| Dietary fibre | — | — |
| Fat | 5.3 g | 10.5 g |
Serving: 1 large boiled egg, about 50 g without shell. IFCT 2017 food code M004, "Egg, poultry, whole, boiled", the mean of 6 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on egg
Protein anchor
Build a meal around it: it brings at least 6 g of protein for every 100 kcal.
- 9.1 g of protein for every 100 kcal.
- One serving gives 6.7 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
How egg fits a plan that loses fat and keeps muscle
IFCT 2017 gives whole boiled egg 13.4 g of protein per 100 g, at 9.1 g of protein per 100 kcal. Two eggs at breakfast make a strong start toward the day's protein, which is what protects muscle while you eat less.
Egg whites are almost pure protein, which is why the table shows them at a fraction of the whole egg's calories. If you eat many eggs a day, using some whites only keeps calories down; the yolk itself carries the vitamins, so most plans keep at least one.
Egg in an Indian kitchen
Boil a batch for the week: a dozen eggs, eleven minutes, an ice-water bath, and they peel cleanly and keep in the fridge. An omelette with onion, tomato, chilli and spinach on a non-stick pan needs a few drops of oil, not a spoonful. Egg bhurji stretches well with vegetables, and an egg curry with a tomato-onion base is lighter than a cashew gravy. If you need more protein without more yolk, add an extra white to a whole egg.
Pair it, or swap it
Egg bhurji with onion, tomato and spinach plus one roti, or two boiled eggs with a fruit, makes a balanced, high-protein breakfast. An egg added to poha or upma fixes their low protein.
Worth knowing
An omelette's calories depend on the oil or butter in the pan. If your doctor has advised you on cholesterol, ask how many yolks suit you.
Egg against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Egg | 148 kcal | 13.4 g | — |
| Egg white, boiled | 53 kcal | 12.4 g | — |
| Egg yolk, boiled | 308 kcal | 16.1 g | — |
| Omelette | 170 kcal | 16.5 g | — |