Eggs & dairy
Eggs
One of nature’s most complete foods, and a breakfast staple for good reason. Here is the full nutrition of eggs and everything on the site that uses them.
Nutrition facts
| Nutrient | Per 100g | Per 100g serving |
|---|---|---|
| Calories | 143 | 143 |
| Protein | 13 g | 13 g |
| Carbs | 1.1 g | 1.1 g |
| Fat | 9.5 g | 9.5 g |
| Sugar | 0.4 g | 0.4 g |
| Calcium | 56 mg | 56 mg |
| Potassium | 138 mg | 138 mg |
| Iron | 1.8 mg | 1.8 mg |
| Omega-3 | 0.1 g | 0.1 g |
| Vitamin B12 | 0.9 mcg | 0.9 mcg |
| Zinc | 1.3 mg | 1.3 mg |
Per 100 g. Values are approximate and vary by source.
Why eggs is good for you
Eggs are a complete protein, containing all nine essential amino acids in a form the body uses very efficiently. They are filling, affordable and endlessly versatile, which makes them one of the easiest ways to boost the protein in any meal.
The yolk carries most of the nutrition, including vitamin B12, vitamin D, choline and selenium. Despite old concerns about cholesterol, eggs fit comfortably into a healthy diet for most people.
For more, explore our related guide.
How to eat it
Cooking methods
- Boiled (soft or hard)
- Scrambled or fried
- Poached
- Baked into omelettes
Meal ideas
- On wholegrain toast
- In veggie omelettes
- Sliced over salads
- As a high-protein snack
Recipes & ideas with eggs
Ways to put it to use across the site, from full recipes to guides and side-by-side comparisons.
Featured in 7 food lists
Eggs qualifies for these ranked guides on the site.
Frequently asked questions
How much protein is in eggs?
Eggs has around 13 g of protein per 100 g, or roughly 13 g in a 100 g serving.
How many calories are in eggs?
Around 143 calories per 100 g, or about 143 in a 100 g serving.
Is eggs good for building muscle?
Yes. With around 13 g of protein per 100 g, eggs supplies the amino acids muscles need to repair and grow, making it a useful food for building or maintaining muscle.