Calories in Eggs - How Eggs Equals Weight Loss
Complete nutritional values for eggs based on grade of the egg.
While it's not smart to put all of one's Diet Eggs in one basket, eggs are a super star when it comes to weight loss! Let's review a few of the following weight loss tips surrounding the incredible egg:
- Eggs are a delicious protein food source and as we discussed in our weight loss tips yesterday, protein can assist in keeping the dieter full for longer periods at a time - which assist greatly in the weight loss process.
- Eggs are very inexpensive; delicious meals can be created for a fraction of the cost of meat proteins. The egg whites make an excellent facial mask, too!
- The cholesterol found in eggs is located in the yolk. The current daily recommendation for egg consumption is one egg per day, and that includes amounts of egg used to prepare all foods for the day. However, the Diet Jury is still out where eggs are concerned as conflict exists on just how many eggs per day can create a wrinkle in one's good health.
- Eggs are a rich source for many nutrients and are very low in calories. Note in our egg data chart above that '1 cup of eggs' generally equals about 5 eggs.
|
Nutrients in 1 Raw Egg Calories, Carbs, Cholesterol | Units | 1 extra large ------- 56g | 1 jumbo ------- 63g | 1 large ------- 50g | 1 medium ------- 44g | 1 small ------- 38g |
|---|---|---|---|---|---|---|
| Proximates | ||||||
| Water |
g
|
42.64
|
47.97
|
38.08
|
33.51
|
28.94
|
| Calories, Energy |
kcal
|
80
|
90
|
72
|
63
|
54
|
| Protein |
g
|
7.03
|
7.91
|
6.28
|
5.53
|
4.77
|
| Total lipid (fat) |
g
|
5.33
|
5.99
|
4.75
|
4.18
|
3.61
|
| Ash |
g
|
0.59
|
0.67
|
0.53
|
0.47
|
0.40
|
| Carbohydrate, by difference |
g
|
0.40
|
0.45
|
0.36
|
0.32
|
0.27
|
| Fiber, total dietary |
g
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
| Sugars, total |
g
|
0.21
|
0.23
|
0.18
|
0.16
|
0.14
|
| Sucrose |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
| Glucose (dextrose) |
g
|
0.21
|
0.23
|
0.18
|
0.16
|
0.14
|
| Fructose |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
| Lactose |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
| Maltose |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
| Galactose |
g
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
| Minerals | ||||||
| Calcium, Ca |
mg
|
31
|
35
|
28
|
25
|
21
|
| Iron, Fe |
mg
|
0.98
|
1.10
|
0.88
|
0.77
|
0.67
|
| Magnesium, Mg |
mg
|
7
|
8
|
6
|
5
|
5
|
| Phosphorus, P |
mg
|
111
|
125
|
99
|
87
|
75
|
| Potassium, K |
mg
|
77
|
87
|
69
|
61
|
52
|
| Sodium, Na |
mg
|
80
|
89
|
71
|
62
|
54
|
| Zinc, Zn |
mg
|
0.72
|
0.81
|
0.65
|
0.57
|
0.49
|
| Copper, Cu |
mg
|
0.040
|
0.045
|
0.036
|
0.032
|
0.027
|
| Manganese, Mn |
mg
|
0.016
|
0.018
|
0.014
|
0.012
|
0.011
|
| Fluoride, F |
mcg
|
0.6
|
0.7
|
0.6
|
0.5
|
0.4
|
| Selenium, Se |
mcg
|
17.2
|
19.3
|
15.3
|
13.5
|
11.7
|
| Vitamins | ||||||
| Vitamin C, total ascorbic acid |
mg
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
| Thiamin |
mg
|
0.022
|
0.025
|
0.020
|
0.018
|
0.015
|
| Riboflavin |
mg
|
0.256
|
0.288
|
0.229
|
0.201
|
0.174
|
| Niacin |
mg
|
0.042
|
0.047
|
0.037
|
0.033
|
0.029
|
| Pantothenic acid |
mg
|
0.858
|
0.966
|
0.766
|
0.675
|
0.583
|
| Vitamin B-6 |
mg
|
0.095
|
0.107
|
0.085
|
0.075
|
0.065
|
| Folate, total |
mcg
|
26
|
30
|
24
|
21
|
18
|
| Folic acid |
mcg
|
0
|
0
|
0
|
0
|
0
|
| Folate, food |
mcg
|
26
|
30
|
24
|
21
|
18
|
| Folate, DFE |
mcg_DFE
|
26
|
30
|
24
|
21
|
18
|
| Choline, total |
mg
|
140.6
|
158.2
|
125.5
|
110.5
|
95.4
|
| Betaine |
mg
|
0.3
|
0.4
|
0.3
|
0.3
|
0.2
|
| Vitamin B-12 |
mcg
|
0.50
|
0.56
|
0.45
|
0.39
|
0.34
|
| Vitamin B-12, added |
mcg
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
| Vitamin A, RAE |
mcg_RAE
|
90
|
101
|
80
|
70
|
61
|
| Retinol |
mcg
|
90
|
101
|
80
|
70
|
61
|
| Carotene, beta |
mcg
|
0
|
0
|
0
|
0
|
0
|
| Carotene, alpha |
mcg
|
0
|
0
|
0
|
0
|
0
|
| Cryptoxanthin, beta |
mcg
|
5
|
6
|
4
|
4
|
3
|
| Vitamin A, IU |
IU
|
302
|
340
|
270
|
238
|
205
|
| Lycopene |
mcg
|
0
|
0
|
0
|
0
|
0
|
| Lutein + zeaxanthin |
mcg
|
282
|
317
|
252
|
221
|
191
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.59
|
0.66
|
0.53
|
0.46
|
0.40
|
| Vitamin E, added |
mg
|
0.00
|
0.00
|
0.00
|
0.00
|
0.00
|
| Tocopherol, beta |
mg
|
0.01
|
0.01
|
0.01
|
0.00
|
0.00
|
| Tocopherol, gamma |
mg
|
0.28
|
0.32
|
0.25
|
0.22
|
0.19
|
| Tocopherol, delta |
mg
|
0.03
|
0.04
|
0.03
|
0.03
|
0.02
|
| Vitamin D (D2 + D3) |
mcg
|
1.1
|
1.3
|
1.0
|
0.9
|
0.8
|
| Vitamin D3 (cholecalciferol) |
mcg
|
1.1
|
1.3
|
1.0
|
0.9
|
0.8
|
| Vitamin D |
IU
|
46
|
52
|
41
|
36
|
31
|
| Vitamin K (phylloquinone) |
mcg
|
0.2
|
0.2
|
0.1
|
0.1
|
0.1
|
| Dihydrophylloquinone |
mcg
|
0.1
|
0.1
|
0.1
|
0.0
|
0.0
|
| Lipids | ||||||
| Fatty acids, total saturated |
g
|
1.751
|
1.969
|
1.563
|
1.375
|
1.188
|
| Fatty acids, total monounsaturated |
g
|
2.048
|
2.305
|
1.829
|
1.610
|
1.390
|
| Fatty acids, total polyunsaturated |
g
|
1.070
|
1.204
|
0.956
|
0.841
|
0.726
|
| Fatty acids, total trans |
g
|
0.021
|
0.024
|
0.019
|
0.017
|
0.014
|
| Fatty acids, total trans-monoenoic |
g
|
0.015
|
0.016
|
0.013
|
0.011
|
0.010
|
| Fatty acids, total trans-polyenoic |
g
|
0.007
|
0.008
|
0.006
|
0.005
|
0.005
|
| Cholesterol |
mg
|
208
|
234
|
186
|
164
|
141
|
| Amino acids | ||||||
| Tryptophan |
g
|
0.094
|
0.105
|
0.083
|
0.073
|
0.063
|
| Threonine |
g
|
0.311
|
0.350
|
0.278
|
0.245
|
0.211
|
| Isoleucine |
g
|
0.376
|
0.423
|
0.336
|
0.295
|
0.255
|
| Leucine |
g
|
0.608
|
0.684
|
0.543
|
0.478
|
0.413
|
| Lysine |
g
|
0.511
|
0.575
|
0.456
|
0.401
|
0.347
|
| Methionine |
g
|
0.213
|
0.239
|
0.190
|
0.167
|
0.144
|
| Cystine |
g
|
0.152
|
0.171
|
0.136
|
0.120
|
0.103
|
| Phenylalanine |
g
|
0.381
|
0.428
|
0.340
|
0.299
|
0.258
|
| Tyrosine |
g
|
0.279
|
0.314
|
0.249
|
0.220
|
0.190
|
| Valine |
g
|
0.480
|
0.541
|
0.429
|
0.378
|
0.326
|
| Arginine |
g
|
0.459
|
0.517
|
0.410
|
0.361
|
0.312
|
| Histidine |
g
|
0.173
|
0.195
|
0.154
|
0.136
|
0.117
|
| Alanine |
g
|
0.412
|
0.463
|
0.367
|
0.323
|
0.279
|
| Aspartic acid |
g
|
0.744
|
0.837
|
0.664
|
0.585
|
0.505
|
| Glutamic acid |
g
|
0.937
|
1.054
|
0.837
|
0.736
|
0.636
|
| Glycine |
g
|
0.242
|
0.272
|
0.216
|
0.190
|
0.164
|
| Proline |
g
|
0.287
|
0.323
|
0.256
|
0.225
|
0.195
|
| Serine |
g
|
0.544
|
0.612
|
0.485
|
0.427
|
0.369
|
| Other | ||||||
| Alcohol, ethyl |
g
|
0.0
|
0.0
|
0.0
|
0.0
|
0.0
|
| Caffeine |
mg
|
0
|
0
|
0
|
0
|
0
|
| Theobromine |
mg
|
0
|
0
|
0
|
0
|
0
|
|
|