Eggs are an incredibly versatile food. From scrambling to poaching, there are many ways to cook an egg to suit your taste preferences.

A large egg has about 72 calories. Smaller eggs have slightly fewer calories, while larger eggs have more. Adding other ingredients during preparation, like cheese or butter, increases the calorie content.


Here’S The Nutritional Profile For A Whole, Large Egg (63 Grams)

Guide To Understanding The Nutrients And Calories In An Egg |

  • Calories: 72
  • Protein: 6 grams
  • Fat: 5 grams
  • Carbs: less than 1 gram
  • Choline: 31% of the Daily Value (DV)
  • Selenium: 28% of the DV
  • Vitamin B12: 21% of the DV
  • Vitamin B2 (riboflavin): 16% of the DV
  • Vitamin D: 6% of the DV
  • Iron: 5% of the DV

Benefits Of Eggs

  1. Eggs provide high quality protein alongside many important vitamins and minerals. They’re one of only a few foods that provide vitamin D, a nutrient that’s vital for healthy bones, immunity, cell growth, and more
  2. Selenium is another important nutrient found in eggs. Among other benefits, this trace mineral is important for reproductive health and the production of thyroid hormone
  3. Eggs also contain lutein and zeaxanthin, two compounds known as carotenoids. They act as antioxidants and help protect your eyes from damage and conditions like macular degeneration and cataracts

Keep in mind that many of the nutrients in eggs are found in the yolk. Eating just egg whites won’t provide the same nutrients.

So What’S Healthier—Egg Whites Or Whole Eggs?

“I say eat the whole egg. An egg white isn’t healthier than a whole egg,” says Amy Goodson, R.D., a sports dietitian in Dallas, Texas. She explains that while people used to fear the cholesterol content in the yolk, “the truth is that eating cholesterol does not raise blood levels of cholesterol. The nutrient benefits of the whole egg are far more valuable,” she says.

However, just because egg whites are lower in calories, they’re not necessarily healthier than egg yolks. Your body needs adequate calories every day to function optimally and help you feel your best.

Choosing foods based solely on their calorie content isn’t the way to approach healthy eating. Instead, prioritize foods based on their nutrient density, which is how nutrient-dense a food is in relation to its calorie content.