Chicken Egg
Nutrition Information
| Nutrient / Component | Per 100 g (Whole Egg) | Per 1 Large Whole Egg (50 g) | Per 1 Large Egg White (33 g) |
|---|---|---|---|
| Energy (Calories) | 143 kcal | 71.5 kcal | 17.2 kcal |
| Water | 76.1 g | 38.05 g | 29.0 g |
| Protein | 12.56 g | 6.28 g | 3.58 g |
| Total Fat | 9.51 g | 4.76 g | 0.06 g |
| — Monounsaturated Fat | 3.66 g | 1.83 g | 0.00 g |
| — Polyunsaturated Fat | 1.91 g | 0.96 g | 0.00 g |
| — Saturated Fat | 3.13 g | 1.57 g | 0.00 g |
| Cholesterol | 372 mg | 186.0 mg | 0.0 mg |
| Total Carbohydrates | 0.72 g | 0.36 g | 0.24 g |
| Dietary Fiber | 0.0 g | 0.0 g | 0.0 g |
| Total Sugars | 0.37 g | 0.19 g | 0.24 g |
| Choline | 293.8 mg | 146.9 mg | 0.4 mg |
| Potassium | 138 mg | 69.0 mg | 53.8 mg |
| Sodium | 142 mg | 71.0 mg | 54.8 mg |
| Phosphorus | 198 mg | 99.0 mg | 4.95 mg |
| Calcium | 56 mg | 28.0 mg | 2.31 mg |
| Magnesium | 12 mg | 6.0 mg | 3.63 mg |
| Iron | 1.75 mg | 0.88 mg | 0.03 mg |
| Zinc | 1.29 mg | 0.65 mg | 0.01 mg |
| Selenium | 30.8 µg | 15.4 µg | 6.60 µg |
| Copper | 0.072 mg | 0.036 mg | 0.008 mg |
| Vitamin A (RAE) | 160 µg | 80.0 µg | 0.0 µg |
| Vitamin D (D3) | 2.0 µg (82 IU) | 1.0 µg (41 IU) | 0.0 µg (0 IU) |
| Vitamin E (Alpha-Tocopherol) | 1.05 mg | 0.53 mg | 0.00 mg |
| Vitamin K | 0.3 µg | 0.15 µg | 0.0 µg |
| Vitamin B12 | 0.89 µg | 0.45 µg | 0.03 µg |
| Riboflavin (B2) | 0.457 mg | 0.229 mg | 0.145 mg |
| Pantothenic Acid (B5) | 1.40 mg | 0.70 mg | 0.046 mg |
| Folate (B9) | 47.0 µg | 23.5 µg | 1.32 µg |
| Vitamin B6 | 0.170 mg | 0.085 mg | 0.002 mg |
| Lutein + Zeaxanthin | 503 µg | 251.5 µg | 0.0 µg |
Description
Whole chicken eggs (Gallus gallus domesticus) are recognized in human nutrition as one of nature’s most bioavailable, nutrient-dense whole foods. Consisting of a lipid- and micronutrient-rich yolk suspended within an albumin-dense white, whole eggs serve as the gold standard for protein quality, satiety, and metabolic health. When analyzing chicken egg nutritional value per 100g (raw, edible portion without shell), whole eggs provide approximately 143 calories, 12.6 grams of complete protein, 9.5 grams of total fat, and less than 1.0 gram of carbohydrates, categorizing them as an ideal low-carb, high-satiety food for ketogenic regimens, athletic bodybuilding, and weight management. For a standard culinary serving—regularly logged as one large whole egg (approx. 50 grams edible weight)—the nutrient yield equals roughly 72 calories, 6.3 grams of protein, and 4.8 grams of dietary lipids.
Protein Quality, Amino Acid Score & Satiety Signaling
The protein in whole eggs possesses a Biological Value (BV) of 100 and a Protein Digestibility-Corrected Amino Acid Score (PDCAAS) of 1.00, representing the benchmark against which all other dietary proteins are evaluated. A single large egg supplies roughly 6.3 grams of bioavailable protein containing optimal ratios of all nine essential amino acids—particularly leucine (~540 mg), the primary molecular trigger for activating the mTOR pathway and initiating muscle protein synthesis (MPS). Beyond muscular recovery, egg protein stimulates the physiological secretion of gut satiety peptides (such as cholecystokinin and peptide YY) while suppressing the hunger hormone ghrelin, prolonging postprandial fullness and blunting caloric overconsumption later in the day.
Lipid Architecture, Dietary Cholesterol & Choline Superiority
The lipid profile of a whole egg is concentrated entirely within the yolk, delivering crucial structural fats and micronutrients:
Fatty Acid Distribution: Of the 4.8 grams of fat in a large egg, the vast majority consists of heart-healthy monounsaturated fatty acids (MUFAs ~1.8 g) and polyunsaturated fats (~0.96 g), with saturated fats contributing roughly 1.6 grams.
Choline Super-Density: Whole eggs are one of the richest whole-food sources of choline, providing 147 mg per large egg (approx. 294 mg per 100g). Choline is an indispensable precursor for synthesizing acetylcholine (a neurotransmitter governing memory, muscle control, and mood) and phosphatidylcholine (a mandatory component of cellular membranes and hepatic VLDL secretion to prevent fatty liver accumulation).
Dietary Cholesterol Context: While a single large egg contains roughly 186 mg of dietary cholesterol, contemporary clinical trials demonstrate that dietary cholesterol has a minimal impact on circulating small, dense LDL particles in the majority of healthy individuals ("hypo-responders"), while promoting the formation of buoyant, cardioprotective HDL particles.
Essential Micronutrients: Vitamin B12, Vitamin D, Selenium & Eye Carotenoids
Whole eggs provide a robust spectrum of fat-soluble vitamins and critical metabolic minerals:
Vitamin B12 (Cobalamin): Supplying 0.89 µg per 100g (around 0.45 µg per large egg), eggs support myelin sheath preservation, red blood cell maturation, and normal homocysteine clearance.
Vitamin D & Vitamin A: As one of the few natural dietary sources of bioavailable cholecalciferol (Vitamin D3), a large egg supplies roughly 1.0 µg (41–44 IU), aiding intestinal calcium absorption, while delivering 80 µg RAE of Vitamin A to support immune defenses.
Selenium: Delivering 15.4 µg per large egg (approx. 28% of the daily value), selenium functions as a vital cofactor for glutathione peroxidase, defending cellular membranes against lipid peroxidation and supporting thyroid hormone deiodination.
Macular Carotenoids (Lutein & Zeaxanthin): Though present in smaller absolute amounts than in leafy greens (~250 µg per egg), the lutein and zeaxanthin in egg yolks are dissolved directly in lipid globules, dramatically enhancing their intestinal bioavailability to protect the retinal macula from phototoxic blue light.
