Egg Nutrition: Protein, Calories and Health Facts

The numbers at a glance

One large egg (50g) contains:

• 72 calories
• 6.3g of protein — roughly 60/40 split between white and yolk
• 5g of fat, mostly in the yolk
• Choline: 147mg (about 27% of daily needs)
• Vitamin B12, vitamin D, selenium and riboflavin

Why egg protein is the gold standard

Egg protein is 'complete' — it contains all nine essential amino acids in near-ideal ratios, which is why it is the reference protein scientists measure others against. For vegetarians who do not eat fish or meat, few foods match this quality per calorie.

Eating 2-3 eggs covers a meaningful share of daily protein needs: about 19g, comparable to a small chicken breast, at a fraction of the cost.

What about cholesterol?

A large egg yolk contains about 186mg of cholesterol. Current research consistently shows that for most people, dietary cholesterol has a smaller effect on blood cholesterol than saturated fat does, and moderate egg consumption — up to one egg per day in most studies — is not associated with increased heart disease risk in healthy people.

If you have diabetes, familial high cholesterol or another specific condition, discuss egg intake with your doctor.

Whole eggs vs egg whites

Egg whites are nearly pure protein: 3.6g per white with only 17 calories. The yolk holds the vitamins, minerals, choline and half the protein. For maximum protein with minimum calories, use a mix — one whole egg plus extra whites is the classic fitness split.