Baked Whole Egg

U.S. Department of Agriculture, Agricultural Research Service

Egg, whole, baked, NS as to fat

Serving size

Nutrition Facts

Serving sizeper 100g

Amount per serving

Calories185

% Daily Value

Total Fat 15 g19%
Saturated Fat 4,48 g22%
Trans Fat —
Cholesterol 388 mg129%
Sodium 248 mg11%
Total Carbohydrate 0,91 g0%
Dietary Fiber 0 g0%
Total Sugars 0,2 g
Protein 11,58 g23%

Vitamin D 2,4 µg12%
Calcium 46 mg4%
Iron 1,56 mg9%
Potassium 124 mg3%

* The % Daily Value (DV) 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.

100g of Egg, whole, baked contains 185 kcal calories, 11,58g protein, and 29µg selenium per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

Protein25%(46 kcal)
Carbs2%(4 kcal)
Fat73%(135 kcal)

Nutrient density

Meets ≥10% Daily Value for 15 of 28 nutrients

Excellent nutrient density

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Melio can build a complete week of meals around Baked Whole Egg (or any food in our database), tailored to your macro goals and dietary preferences.

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Category: Dairy and Egg Products

Low carb Keto-friendly Low sugar Vegetarian Paleo-friendly Gluten-free

Potassium : Sodium ratio0.5 : 1

poor

Omega-3 : Omega-6 ratio3336.0 : 1 (ω-6 / ω-3)

poor

Baked Whole Egg has a potassium-to-sodium ratio of 0.5:1, which is considered poor for blood-pressure support.
Baked Whole Egg has an omega-6 to omega-3 ratio of 3336:1, which is considered poor for inflammatory balance.

Full nutrient breakdown

per 100g

Macronutrients▾

Macronutrients
Nutrient	Amount	% DV
Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal	185 kcal	9%
Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.	11,58 g	23%
Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates	0,91 g	0%
Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat	15 g	19%
Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber	0 g	0%
Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars	0,2 g	—

Minerals▾

Minerals
Nutrient	Amount	% DV
Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na)	248 mg	11%
Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.	124 mg	3%
Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.	46 mg	4%
Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.	10 mg	2%
Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP.	172 mg	14%
Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism.	1,56 mg	9%
Zinc Trace mineral essential for immune function, wound healing, and protein synthesis.	1,16 mg	11%
Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.	0 mg	0%
Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.	29 µg	53%

Fat detail▾

Fat detail
Nutrient	Amount	% DV
Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA	4,48 g	22%
Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA	5,41 g	—
Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA	3,34 g	—
Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.	388 mg	129%
EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid	0 g	—
DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid	0 g	—
DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid	0 g	—

Vitamins▾

Vitamins
Nutrient	Amount	% DV
Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE	193 µg	21%
Retinol Preformed vitamin A found in animal foods; the active form used directly by the body.	191 µg	—
Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid	0 mg	0%
Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol	2,4 µg	12%
Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol	1,83 mg	12%
Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone	5 µg	4%
Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine	0,06 mg	5%
Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2	0,37 mg	29%
Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid	0 mg	0%
Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine	0,09 mg	5%
Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin	50 µg	13%
Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin	0,76 µg	32%
Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine.	250,3 mg	46%

Antioxidants & carotenoids▾

Antioxidants & carotenoids
Nutrient	Amount	% DV
Beta-carotene Also known as: Beta-Carotene, Provitamin A	11 µg	—
Alpha-carotene Also known as: Alpha-Carotene	0 µg	—
Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin	12 µg	—
Lycopene	0 µg	—
Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin	469 µg	—

Other▾

Other
Nutrient	Amount	% DV
Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration.	71,38 g	—
Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system.	0 mg	—
Theobromine	0 mg	—
Alcohol	0 g	—

Compare 27 USDA variants

Variants of Egg, whole, raw, frozen, pasteurized cataloged in USDA FoodData Central, with calories and macros per 100 g.
Variant	FDC ID	Calories	Protein (g)	Carbs (g)	Fat (g)
Egg, whole, raw, frozen, salted, pasteurized	170893	138	11	0,8	10,1
Egg, whole, raw, fresh	171287	143	12,6	0,7	9,5
Egg, whole, cooked, omelet	172185	154	10,6	0,6	11,7
Egg, whole, cooked, poached	172186	143	12,5	0,7	9,5
Egg, whole, cooked, scrambled	172187	149	10	1,6	11
Egg, whole, dried	172188	584	48,1	1,5	41,9
Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)	172202	147	12,3	1	10
Egg, whole, cooked, fried	173423	196	13,6	0,8	14,8
Egg, whole, cooked, hard-boiled	173424	155	12,6	1,1	10,6
Egg, whole, dried, stabilized, glucose reduced	173425	615	48,2	2,4	44
Egg, whole, raw, frozen, pasteurized	323604	150	12,3	0,9	10,3
Egg, whole, raw	2707152	143	12,4	1	10
Egg, whole, cooked, NS as to cooking method	2707153	176	11,8	0,9	13,9
Egg, whole, boiled or poached	2707154	143	12,4	1	10
Egg, whole, fried, NS as to fat	2707155	185	11,6	0,9	15
Egg, whole, fried no added fat	2707156	143	12,4	1	9,9
Egg, whole, fried with margarine	2707157	171	11,6	1	13,5
Egg, whole, fried with oil	2707158	192	11,6	0,9	15,8
Egg, whole, fried with butter	2707159	182	11,6	0,9	14,6
Egg, whole, fried with animal fat or meat drippings	2707160	188	11,7	0,9	15,3
Egg, whole, fried with cooking spray	2707161	149	12,2	1,2	10,6
Egg, whole, fried, NS as to fat type	2707162	185	11,6	0,9	15
Egg, whole, fried, from fast food / restaurant	2707163	192	11,6	0,9	15,8
Egg, whole, baked, NS as to fatcurrent	2707164	185	11,6	0,9	15
Egg, whole, baked, no added fat	2707165	143	12,4	1	9,9
Egg, whole, baked, fat added	2707166	185	11,6	0,9	15
Egg, whole, pickled	2707167	154	12,5	1,1	10,5

Fatty acid profile

Breakdown of fats per 100 grams

Saturated34%(4,48 g)
Monounsaturated41%(5,41 g)
Polyunsaturated25%(3,34 g)

Household serving sizes

g

60710 1 egg: 55 g
10205 1 cup: 135 g
90000 Quantity not specified: 55 g

Frequently asked questions about Baked Whole Egg

How many calories in Baked Whole Egg?: Baked Whole Egg contains 185 kcal per 100 grams, sourced from USDA FoodData Central.
How much cholesterol is in Baked Whole Egg?: Baked Whole Egg contains 388 mg cholesterol and 248 mg sodium per 100 grams, per USDA FoodData Central.
What are the macros in Baked Whole Egg?: Per 100 grams, Baked Whole Egg contains 11.58 g protein, 0.91 g carbohydrates, and 15 g total fat.
Is Baked Whole Egg good for keto or low-carb?: Yes — Baked Whole Egg has 0.9 g net carbs per 100 g, fitting a low-carb plan.
Where does Baked Whole Egg nutrition data come from?: Nutrition data for Baked Whole Egg is sourced from USDA FoodData Central (FDC ID 2707164). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/2707164/nutrients.

Diet compatibility

Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
Keto-friendlyLow enough in net carbs and high enough in fat to fit a standard ketogenic macro split without adjustment.
Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Baked Whole Egg

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Baked Whole Egg.

3 meal ideas using Baked Whole Egg

Starter templates matched to Baked Whole Egg's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

Breakfast
Easy morning meal with baked Whole Egg
Use baked Whole Egg alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.
Lunch
Low-carb lunch built around baked Whole Egg
A big leafy salad with baked Whole Egg, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
Dinner
Simple dinner with baked Whole Egg
Pair baked Whole Egg with a lean protein and roasted seasonal vegetables for a weekday dinner that comes together in under 30 minutes.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 2707164), accessed 2022-10-28.

Published: 2022-10-28

More foods in Dairy and Egg Products

Use Baked Whole Egg in your next meal plan

Melio can build a complete week of meals around Baked Whole Egg (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan

Baked Whole Egg

Nutrition Facts

Calorie breakdown

Nutrient density

Use Baked Whole Egg in your next meal plan

Full nutrient breakdown

Compare 27 USDA variants

Fatty acid profile

Household serving sizes

Frequently asked questions about Baked Whole Egg

How many calories in Baked Whole Egg?

How much cholesterol is in Baked Whole Egg?

What are the macros in Baked Whole Egg?

Is Baked Whole Egg good for keto or low-carb?

Where does Baked Whole Egg nutrition data come from?

Diet compatibility

Foods that pair well with Baked Whole Egg

3 meal ideas using Baked Whole Egg

Easy morning meal with baked Whole Egg

Low-carb lunch built around baked Whole Egg

Simple dinner with baked Whole Egg

Where does this data come from?

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Use Baked Whole Egg in your next meal plan