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Cooked Whole Egg

Egg, whole, cooked, scrambled

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories149
% Daily Value
  • Total Fat 10,98 g14%
  • Saturated Fat 3,33 g17%
  • Trans Fat 0,62 g
  • Cholesterol 277 mg92%
  • Sodium 145 mg6%
  • Total Carbohydrate 1,61 g1%
  • Dietary Fiber 0 g0%
  • Total Sugars 1,39 g
  • Protein 9,99 g20%
  • Vitamin D 1,8 µg9%
  • Calcium 66 mg5%
  • Iron 1,31 mg7%
  • Potassium 132 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, cooked contains 149 kcal calories, 9,99g protein, and 23,5µg selenium per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

145kcal
  • Protein28%(40 kcal)
  • Carbs4%(6 kcal)
  • Fat68%(99 kcal)

Nutrient density

73/ 100

Meets ≥10% Daily Value for 11 of 30 nutrients

High nutrient density

Use Cooked Whole Egg in your next meal plan

Melio can build a complete week of meals around Cooked 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 carbKeto-friendlyLow sugarVegetarianPaleo-friendlyGluten-free
Potassium : Sodium ratio0.9 : 1
poor
Omega-3 : Omega-6 ratio49.6 : 1 (ω-6 / ω-3)
poor
  • Cooked Whole Egg has a potassium-to-sodium ratio of 0.9:1, which is considered poor for blood-pressure support.
  • Cooked Whole Egg has an omega-6 to omega-3 ratio of 49.6:1, which is considered poor for inflammatory balance.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

149 kcal7%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

9,99 g20%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

1,61 g1%
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

10,98 g14%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

0 g0%
Sugars

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Also known as: Total Sugars

1,39 g—
Minerals▾
Minerals
NutrientAmount% 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)

145 mg6%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

132 mg3%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

66 mg5%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

11 mg3%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

165 mg13%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

1,31 mg7%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

1,04 mg9%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,06 mg7%
Manganese

Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense.

0,02 mg1%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

23,5 µg43%
Fat detail▾
Fat detail
NutrientAmount% 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

3,33 g17%
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

4,44 g—
Polyunsaturated fat

Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids.

Also known as: Polyunsaturated Fatty Acids, PUFA

2,43 g—
Trans fat

Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk.

Also known as: Trans Fatty Acids

0,62 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.

277 mg92%
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

0,04 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

0,01 g—
Vitamins▾
Vitamins
NutrientAmount% 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

161 µg18%
Retinol

Preformed vitamin A found in animal foods; the active form used directly by the body.

159 µg—
Vitamin C

Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption.

Also known as: Ascorbic Acid

0 mg0%
Vitamin D

Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight.

Also known as: Calciferol

1,8 µg9%
Vitamin E

Fat-soluble antioxidant that protects cell membranes from oxidative damage.

Also known as: Alpha-Tocopherol, Tocopherol

1,15 mg8%
Vitamin K

Fat-soluble vitamin essential for blood clotting and bone metabolism.

Also known as: Phylloquinone, Menaquinone

4 µg3%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,04 mg3%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,38 mg29%
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

0,08 mg0%
Pantothenic acid (B5)

B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism.

Also known as: Vitamin B5

1,22 mg24%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,13 mg8%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

36 µg9%
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 µg32%
Choline

Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine.

221 mg40%
Antioxidants & carotenoids▾
Antioxidants & carotenoids
NutrientAmount% DV
Beta-carotene

Also known as: Beta-Carotene, Provitamin A

26 µg—
Alpha-carotene

Also known as: Alpha-Carotene

0 µg—
Beta-cryptoxanthin

Also known as: Beta-Cryptoxanthin

7 µg—
Lycopene0 µg—
Lutein + zeaxanthin

Also known as: Lutein + Zeaxanthin

372 µg—
Amino acids▾
Amino acids
NutrientAmount% DV
Lysine0,71 g—
Leucine0,86 g—
Isoleucine0,53 g—
Valine0,68 g—
Threonine0,44 g—
Methionine0,3 g—
Phenylalanine0,54 g—
Tryptophan0,14 g—
Histidine0,25 g—
Arginine0,62 g—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

76,4 g—
Caffeine

Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system.

0 mg—
Theobromine0 mg—
Alcohol0 g—

Compare 27 USDA variants

Variants of Egg, whole, raw, frozen, pasteurized cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Egg, whole, raw, frozen, salted, pasteurized170893138110,810,1
Egg, whole, raw, fresh17128714312,60,79,5
Egg, whole, cooked, omelet17218515410,60,611,7
Egg, whole, cooked, poached17218614312,50,79,5
Egg, whole, cooked, scrambledcurrent172187149101,611
Egg, whole, dried17218858448,11,541,9
Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program)17220214712,3110
Egg, whole, cooked, fried17342319613,60,814,8
Egg, whole, cooked, hard-boiled17342415512,61,110,6
Egg, whole, dried, stabilized, glucose reduced17342561548,22,444
Egg, whole, raw, frozen, pasteurized32360415012,30,910,3
Egg, whole, raw270715214312,4110
Egg, whole, cooked, NS as to cooking method270715317611,80,913,9
Egg, whole, boiled or poached270715414312,4110
Egg, whole, fried, NS as to fat270715518511,60,915
Egg, whole, fried no added fat270715614312,419,9
Egg, whole, fried with margarine270715717111,6113,5
Egg, whole, fried with oil270715819211,60,915,8
Egg, whole, fried with butter270715918211,60,914,6
Egg, whole, fried with animal fat or meat drippings270716018811,70,915,3
Egg, whole, fried with cooking spray270716114912,21,210,6
Egg, whole, fried, NS as to fat type270716218511,60,915
Egg, whole, fried, from fast food / restaurant270716319211,60,915,8
Egg, whole, baked, NS as to fat270716418511,60,915
Egg, whole, baked, no added fat270716514312,419,9
Egg, whole, baked, fat added270716618511,60,915
Egg, whole, pickled270716715412,51,110,5

Fatty acid profile

Breakdown of fats per 100 grams

10,2 g
  • Saturated33%(3,33 g)
  • Monounsaturated44%(4,44 g)
  • Polyunsaturated24%(2,43 g)

Household serving sizes

g
large
61 g
tbsp
14 g
cup
220 g

Frequently asked questions about Cooked Whole Egg

How many calories in Cooked Whole Egg?

Cooked Whole Egg contains 149 kcal per 100 grams, sourced from USDA FoodData Central.

How much cholesterol is in Cooked Whole Egg?

Cooked Whole Egg contains 277 mg cholesterol and 145 mg sodium per 100 grams, per USDA FoodData Central.

What are the macros in Cooked Whole Egg?

Per 100 grams, Cooked Whole Egg contains 9.99 g protein, 1.61 g carbohydrates, and 10.98 g total fat.

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

Yes — Cooked Whole Egg has 1.6 g net carbs per 100 g, fitting a low-carb plan.

Where does Cooked Whole Egg nutrition data come from?

Nutrition data for Cooked Whole Egg is sourced from USDA FoodData Central (FDC ID 172187). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/172187/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 Cooked Whole Egg

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

3 meal ideas using Cooked Whole Egg

Starter templates matched to Cooked 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 cooked Whole Egg

    Use cooked 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 cooked Whole Egg

    A big leafy salad with cooked 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 cooked Whole Egg

    Pair cooked 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: 172187), accessed 2019-04-01.

Published: 2019-04-01

More foods in Dairy and Egg Products

Use Cooked Whole Egg in your next meal plan

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

Create a meal plan
Cooked Whole Egg: 1.4 g Sugars per 100g + recipes | План харчування