Egg Whole Grade a Eggs
Eggs, Grade A, Large, egg whole
Nutrition Facts
- Total Fat 9,96 g13%
- Saturated Fat 3,2 g16%
- Trans Fat —
- Cholesterol 411 mg137%
- Sodium 129 mg6%
- Total Carbohydrate 0,96 g0%
- Dietary Fiber 0 g0%
- Total Sugars —
- Protein 12,4 g25%
- Vitamin D 2,46 µg12%
- Calcium 48 mg4%
- Iron 1,67 mg9%
- Potassium 132 mg3%
100g of Eggs, Grade A, egg whole contains 148 kcal calories, 12,4g protein, and 31,1µg selenium per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein35%(50 kcal)
- Carbs3%(4 kcal)
- Fat63%(90 kcal)
Nutrient density
Meets ≥10% Daily Value for 13 of 26 nutrients
Excellent nutrient densityUse Egg Whole Grade a Eggs in your next meal plan
Melio can build a complete week of meals around Egg Whole Grade a Eggs (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan- Egg Whole Grade a Eggs has a potassium-to-sodium ratio of 1:1, which is considered neutral for blood-pressure support.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 148 kcal | 7% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 12,4 g | 25% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 0,96 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 | 9,96 g | 13% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 0 g | 0% |
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) | 129 mg | 6% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 132 mg | 3% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 48 mg | 4% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 11,4 mg | 3% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 184 mg | 15% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 1,67 mg | 9% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 1,24 mg | 11% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0 mg | 0% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0 mg | 0% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 31,1 µg | 57% |
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 | 3,2 g | 16% |
| 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 | 3,63 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 1,82 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. | 411 mg | 137% |
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 | 180 µg | 20% |
| Retinol Preformed vitamin A found in animal foods; the active form used directly by the body. | 179 µg | — |
| Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol | 2,46 µg | 12% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,08 mg | 6% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,42 mg | 32% |
| 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 | 0,06 mg | 4% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 71 µg | 18% |
| Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin | 1,02 µg | 43% |
| Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine. | 335 mg | 61% |
Antioxidants & carotenoids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Beta-carotene Also known as: Beta-Carotene, Provitamin A | 0 µg | — |
| Alpha-carotene Also known as: Alpha-Carotene | 0 µg | — |
| Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin | 13 µg | — |
| Lycopene | 0 µg | — |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 0,83 g | — |
| Leucine | 1,05 g | — |
| Isoleucine | 0,62 g | — |
| Valine | 0,73 g | — |
| Threonine | 0,59 g | — |
| Methionine | 0,42 g | — |
| Phenylalanine | 0,66 g | — |
| Tryptophan | 0,17 g | — |
| Histidine | 0,28 g | — |
| Arginine | 0,79 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 75,8 g | — |
Compare 3 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Eggs, Grade A, Large, egg white | 747997 | 55 | 10,7 | 2,4 | 0 |
| Eggs, Grade A, Large, egg yolk | 748236 | 334 | 16,2 | 1 | 28,8 |
| Eggs, Grade A, Large, egg wholecurrent | 748967 | 148 | 12,4 | 1 | 10 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated37%(3,2 g)
- Monounsaturated42%(3,63 g)
- Polyunsaturated21%(1,82 g)
Household serving sizes
g- egg, whole without shell
- 50 g
Frequently asked questions about Egg Whole Grade a Eggs
How many calories in Egg Whole Grade a Eggs?
Egg Whole Grade a Eggs contains 148 kcal per 100 grams, sourced from USDA FoodData Central.
How much cholesterol is in Egg Whole Grade a Eggs?
Egg Whole Grade a Eggs contains 411 mg cholesterol and 129 mg sodium per 100 grams, per USDA FoodData Central.
What are the macros in Egg Whole Grade a Eggs?
Per 100 grams, Egg Whole Grade a Eggs contains 12.4 g protein, 0.96 g carbohydrates, and 9.96 g total fat.
Is Egg Whole Grade a Eggs good for keto or low-carb?
Yes — Egg Whole Grade a Eggs has 1 g net carbs per 100 g, fitting a low-carb plan.
Where does Egg Whole Grade a Eggs nutrition data come from?
Nutrition data for Egg Whole Grade a Eggs is sourced from USDA FoodData Central (FDC ID 748967). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/748967/nutrients.
Diet compatibility
- Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- 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 Egg Whole Grade a Eggs
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Egg Whole Grade a Eggs.
3 meal ideas using Egg Whole Grade a Eggs
Starter templates matched to Egg Whole Grade a Eggs'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 egg Whole Grade a Eggs
Use egg Whole Grade a Eggs alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.
- Lunch
Low-carb lunch built around egg Whole Grade a Eggs
A big leafy salad with egg Whole Grade a Eggs, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.
- Dinner
Low-sodium dinner with egg Whole Grade a Eggs
Roast egg Whole Grade a Eggs with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
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: 748967), accessed 2019-12-16.
Published: 2019-12-16
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Use Egg Whole Grade a Eggs in your next meal plan
Melio can build a complete week of meals around Egg Whole Grade a Eggs (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan