Calories in a raw egg.
143 kcal per 100 g.
The raw whole egg is the reference row for "an egg": one large egg without shell weighs about 50 g, so the per-egg number is just the per-100 g number halved. Boiling changes it by a few kcal of lost water; frying changes it by whatever fat the pan adds.
Egg, whole, raw, fresh · SR Legacy (2018-04) · USDA FDC 171287
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 143 kcal | 143 kcal |
| Protein | 12.6 g | 12.6 g |
| Carbohydrates | 0.72 g | 0.72 g |
| Fat | 9.51 g | 9.51 g |
| Fibre | 0 g | 0 g |
| Sugars | 0.37 g | 0.37 g |
| Saturated fat | 3.13 g | 3.13 g |
| Sodium | 142 mg | 142 mg |
| Salt (calculated from sodium) | 0.36 g | 0.36 g |
| Vitamin A (RAE) | 160 ug | 160 ug |
| Vitamin D (D2 + D3) | 2 ug | 2 ug |
| Vitamin E (alpha-tocopherol) | 1.05 mg | 1.05 mg |
| Vitamin K (phylloquinone) | 0.3 ug | 0.3 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.04 mg | 0.04 mg |
| Riboflavin | 0.46 mg | 0.46 mg |
| Niacin | 0.08 mg | 0.08 mg |
| Vitamin B6 | 0.17 mg | 0.17 mg |
| Folate, total | 47 ug | 47 ug |
| Vitamin B12 | 0.89 ug | 0.89 ug |
| Potassium | 138 mg | 138 mg |
| Calcium | 56 mg | 56 mg |
| Phosphorus | 198 mg | 198 mg |
| Magnesium | 12 mg | 12 mg |
| Iron | 1.75 mg | 1.75 mg |
| Zinc | 1.29 mg | 1.29 mg |
| Selenium | 30.7 ug | 30.7 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.07 mg | 0.07 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
The raw row is the reference: 143 kcal per 100 g, 72 for a large egg. Boiled or poached, the number barely moves (155 per 100 g hard-boiled, from a little water loss). Scrambled with a splash of milk lands near 149. Fried is the outlier at 196 per 100 g because of pan fat — the egg did not change, the pan did.
Logging this food
Weigh without the shell, or log by count and size: large 50 g (72 kcal), extra-large 56 g (80), jumbo 63 g (90), medium about 44 g (63). Recipes mean large eggs unless stated. A "cup" of beaten egg is 243 g — nearly five eggs and 347 kcal, the trap in omelette and frittata portions.
Swaps and alternatives
Egg white alone is 17 kcal and 3.6 g protein per large egg; the yolk is 55 kcal with 2.7 g protein and nearly all the fat and vitamins. Two whites plus one whole egg gives 106 kcal and 13 g protein against three whole eggs at 216 kcal and 19 g — the standard trade for a leaner breakfast.