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Dairy & Eggs

Egg

Rich in SeleniumRich in Vitamin B12Rich in Riboflavin (B2)

Overview

Why eat an egg?

Eggs pack a remarkable amount of nutrition into a small package: complete protein, plus vitamins and minerals that are hard to find together in one food. At 143 kcal per 100 g, they deliver 12.56 g of protein along with selenium, riboflavin, vitamin B12, vitamin A and vitamin D.

Good to know: Eggs are high in cholesterol at 372 mg per 100 g (124% DV); for most people dietary cholesterol has a modest effect on blood levels, but raw eggs also carry a salmonella risk, so cooking is the safer choice.

  1. Complete, filling protein

    Eggs supply 12.56 g of protein per 100 g (25% DV), containing all the essential amino acids your body needs to maintain and repair muscle.

  2. Standout selenium source

    With 30.7 µg of selenium per 100 g, or 56% of the Daily Value, eggs support thyroid function and the body's antioxidant defenses.

  3. B vitamins and vitamin D

    Per 100 g eggs provide 35% DV riboflavin, 37% DV vitamin B12 and 10% DV vitamin D, nutrients tied to energy metabolism, nerve health and bone health.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in an egg?

Calories

143kcal

Protein

13g

Carbs

0.72g

Fat

9.5g

Fiber

0g

Sugars

0.37g

Minerals

  • Calcium56 mg4%
  • Iron1.8 mg10%
  • Magnesium12 mg3%
  • Phosphorus198 mg16%
  • Potassium138 mg3%
  • Sodium142 mg6%
  • Zinc1.3 mg12%
  • Copper0.07 mg8%
  • Selenium31 µg56%

Vitamins

  • Vitamin A160 µg18%
  • Vitamin D2 µg10%
  • Vitamin E1.1 mg7%
  • Vitamin K0.3 µg0%
  • Thiamin (B1)0.04 mg3%
  • Riboflavin (B2)0.46 mg35%
  • Niacin (B3)0.07 mg0%
  • Vitamin B60.17 mg10%
  • Folate47 µg12%
  • Vitamin B120.89 µg37%

Other compounds

  • Omega-3 ALA0.04 g
  • Omega-3 DHA0.06 g

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

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Source: USDA FoodData Central, “Egg, whole, raw, fresh” (SR Legacy, FDC ID 171287).View the USDA record ↗ (opens in a new tab).