USDA reference food · Dairy and Egg Products

Egg, whole, dried

1 cup, sifted of egg, whole, dried (85 g) has 500 calories, 41g of protein, 37g of fat and 0g of fiber (USDA FoodData Central, SR Legacy, FDC 172188). It is one of 52 USDA descriptions of egg.

FoodData Central 172188, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup, sifted (85g)

AmountPortion

Amount per serving

Calories500

% Daily Value*

Total Fat 37g48%

Saturated Fat 13g64%

Trans Fat 0g

Cholesterol 1385mg462%

Sodium 400mg18%

Total Carbohydrate <1g0%

Dietary Fiber 0g0%

Total Sugars 0g

Includes Added Sugars not declared

Protein 41g82%

Vitamin D 7.1mcg35%

Calcium 210mg16%

Iron 6.1mg34%

Potassium 460mg10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 48.1g; more than 99% of 8,218 USDA reference foods
Calories per 100 g: 592; more than 97% of reference foods
Fiber per 100 g: 0g; more than 0% of reference foods

What a portion gives you

Fiber 0g0%

Protein 41g82%

Potassium 460mg10%

Calcium 210mg16%

Iron 6.1mg34%

Sodium 400mg18%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 172188); FDA Daily Values, 21 CFR 101.9.

Also rich in

Selenium140 µg in 1 cup, sifted (85 g), 255% of the Daily Value
Choline1,077 mg in 1 cup, sifted (85 g), 196% of the Daily Value
Riboflavin1.7 mg in 1 cup, sifted (85 g), 129% of the Daily Value
Vitamin B122.5 µg in 1 cup, sifted (85 g), 105% of the Daily Value
Phosphorus535 mg in 1 cup, sifted (85 g), 43% of the Daily Value
Vitamin A256 µg RAE in 1 cup, sifted (85 g), 28% of the Daily Value
Folate101 µg DFE in 1 cup, sifted (85 g), 25% of the Daily Value
Vitamin B60.4 mg in 1 cup, sifted (85 g), 25% of the Daily Value
Zinc2.7 mg in 1 cup, sifted (85 g), 24% of the Daily Value
Vitamin E3.3 mg in 1 cup, sifted (85 g), 22% of the Daily Value
Copper0.2 mg in 1 cup, sifted (85 g), 19% of the Daily Value
Thiamin0.2 mg in 1 cup, sifted (85 g), 13% of the Daily Value

Source: USDA FoodData Central (FDC 172188), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 1% carbohydrate, 67% fat and 32% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	592	97%
Protein	48.0 g	99%
Total fat	43.9 g	96%
Carbohydrate	1.13 g	33%
Fiber	0 g	0%
Total sugars	0.56 g	43%
Sodium	476 mg	82%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (114)

The portion is 1 cup, sifted (85 g); % DV is for that portion.

Energy, macronutrients and sugars (20)

Nutrient	Per portion	Per 100 g	% DV
Protein	40.8 g	48.0 g	82%
Total lipid (fat)	37.3 g	43.9 g	48%
Carbohydrate, by difference	0.96 g	1.13 g	0%
Ash	3.51 g	4.13 g
Energy	503 kcal	592 kcal
Sucrose	0 g	0 g
Glucose	0.48 g	0.56 g
Fructose	0 g	0 g
Lactose	0 g	0 g
Maltose	0 g	0 g
Alcohol, ethyl	0 g	0 g
Water	2.36 g	2.78 g
Total Sugars	0.48 g	0.56 g
Galactose	0 g	0 g
Fiber, total dietary	0 g	0 g	0%
Cholesterol	1,386 mg	1,630 mg	462%
Fatty acids, total trans	0.23 g	0.27 g
Fatty acids, total saturated	12.8 g	15.1 g	64%
Fatty acids, total monounsaturated	14.2 g	16.7 g
Fatty acids, total polyunsaturated	7.07 g	8.31 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	207 mg	244 mg	16%
Iron, Fe	6.12 mg	7.20 mg	34%
Magnesium, Mg	28.9 mg	34.0 mg	7%
Phosphorus, P	535 mg	629 mg	43%
Potassium, K	459 mg	540 mg	10%
Sodium, Na	405 mg	476 mg	18%
Zinc, Zn	2.68 mg	3.15 mg	24%
Copper, Cu	0.17 mg	0.20 mg	19%
Manganese, Mn	0.049 mg	0.058 mg	2%
Selenium, Se	140 µg	165 µg	255%

Vitamins (26)

Nutrient	Per portion	Per 100 g	% DV
Retinol	255 µg	300 µg
Vitamin A, RAE	256 µg	301 µg	28%
Carotene, beta	0 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	3.30 mg	3.88 mg	22%
Vitamin D2 (ergocalciferol)	0 µg	0 µg
Vitamin D3 (cholecalciferol)	7.06 µg	8.30 µg
Vitamin D (D2 + D3)	7.06 µg	8.30 µg	35%
Cryptoxanthin, beta	30.6 µg	36.0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	710 µg	835 µg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.16 mg	0.18 mg	13%
Riboflavin	1.68 mg	1.98 mg	129%
Niacin	0.29 mg	0.34 mg	2%
Pantothenic acid	4.72 mg	5.55 mg
Vitamin B-6	0.42 mg	0.50 mg	25%
Folate, total	101 µg	119 µg
Vitamin B-12	2.52 µg	2.96 µg	105%
Choline, total	1,077 mg	1,267 mg	196%
Vitamin K (phylloquinone)	1.02 µg	1.20 µg	1%
Folic acid	0 µg	0 µg
Folate, food	101 µg	119 µg
Folate, DFE	101 µg	119 µg	25%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.66 g	0.78 g
Threonine	1.81 g	2.13 g
Isoleucine	2.07 g	2.43 g
Leucine	3.53 g	4.15 g
Lysine	2.84 g	3.34 g
Methionine	1.27 g	1.50 g
Cystine	0.91 g	1.07 g
Phenylalanine	2.15 g	2.53 g
Tyrosine	1.68 g	1.98 g
Valine	2.54 g	2.99 g
Arginine	2.61 g	3.07 g
Histidine	1.02 g	1.20 g
Alanine	2.30 g	2.71 g
Aspartic acid	4.27 g	5.02 g
Glutamic acid	5.43 g	6.39 g
Glycine	1.38 g	1.62 g
Proline	1.56 g	1.83 g
Serine	3.21 g	3.77 g

Fatty acids (36)

Nutrient	Per portion	Per 100 g
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0.12 g	0.14 g
SFA 16:0	9.19 g	10.8 g
SFA 18:0	3.38 g	3.97 g
SFA 20:0	0 g	0 g
MUFA 18:1	13.4 g	15.7 g
PUFA 18:2	5.99 g	7.05 g
PUFA 18:3	0.21 g	0.25 g
PUFA 20:4	0.60 g	0.71 g
PUFA 22:6 n-3 (DHA)	0.17 g	0.20 g
SFA 22:0	0.020 g	0.023 g
MUFA 14:1	0.019 g	0.022 g
MUFA 16:1	0.75 g	0.88 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.083 g	0.098 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0.020 g	0.024 g
SFA 15:0	0.021 g	0.025 g
SFA 17:0	0.078 g	0.092 g
SFA 24:0	0 g	0 g
TFA 18:1 t	0.15 g	0.18 g
TFA 18:2 t,t	0.051 g	0.060 g
PUFA 20:2 n-6 c,c	0.072 g	0.085 g
MUFA 18:1 c	13.2 g	15.5 g
PUFA 18:2 n-6 c,c	5.94 g	6.99 g
PUFA 18:3 n-6 c,c,c	0.046 g	0.054 g
MUFA 17:1	0 g	0 g
PUFA 20:3	0 g	0 g
Fatty acids, total trans-monoenoic	0.15 g	0.18 g
Fatty acids, total trans-polyenoic	0.071 g	0.083 g
MUFA 15:1	0 g	0 g

Source: USDA FoodData Central, FDC 172188: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat egg

USDA lists 52 preparations of egg. The egg page puts them side by side, per 100 g and per portion.

Compare every egg preparation

Next questions

Every common food in dairy and egg productscalories, protein, fat and carbohydrate side by side
Foods high in proteinthis food has more protein per 100 g than 99% of reference foods
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Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov