USDA reference food · Dairy and Egg Products

Egg, whole, raw, fresh

1 medium of egg, whole, raw, fresh (44 g) has 60 calories, 6g of protein, 4g of fat and 0g of fiber (USDA FoodData Central, SR Legacy, FDC 171287). It is one of 52 USDA descriptions of egg.

FoodData Central 171287, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 medium (44g)

AmountPortion

Amount per serving

Calories60

% Daily Value*

Total Fat 4g5%

Saturated Fat 1.5g7%

Trans Fat 0g

Cholesterol 165mg55%

Sodium 60mg3%

Total Carbohydrate 0g0%

Dietary Fiber 0g0%

Total Sugars 0g

Includes Added Sugars not declared

Protein 6g11%

Vitamin D 0.9mcg4%

Calcium 20mg2%

Iron 0.8mg4%

Potassium 60mg1%

* 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: 12.6g; more than 59% of 8,218 USDA reference foods
Calories per 100 g: 143; more than 40% of reference foods
Fiber per 100 g: 0g; more than 0% of reference foods

What a portion gives you

Fiber 0g0%

Protein 6g11%

Potassium 60mg1%

Calcium 20mg2%

Iron 0.8mg4%

Sodium 60mg3%

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

Source: USDA FoodData Central, SR Legacy (FDC 171287); FDA Daily Values, 21 CFR 101.9.

Also rich in

Selenium14 µg in 1 medium (44 g), 25% of the Daily Value
Choline129 mg in 1 medium (44 g), 24% of the Daily Value
Vitamin B120.4 µg in 1 medium (44 g), 16% of the Daily Value
Riboflavin0.2 mg in 1 medium (44 g), 15% of the Daily Value

Source: USDA FoodData Central (FDC 171287), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 2% carbohydrate, 62% fat and 36% 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	143	40%
Protein	12.6 g	59%
Total fat	9.51 g	66%
Carbohydrate	0.72 g	32%
Fiber	0 g	0%
Total sugars	0.37 g	40%
Sodium	142 mg	62%

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 (131)

The portion is 1 medium (44 g); % DV is for that portion.

Energy, macronutrients and sugars (20)

Nutrient	Per portion	Per 100 g	% DV
Protein	5.53 g	12.6 g	11%
Total lipid (fat)	4.18 g	9.51 g	5%
Carbohydrate, by difference	0.32 g	0.72 g	0%
Ash	0.47 g	1.06 g
Energy	62.9 kcal	143 kcal
Sucrose	0 g	0 g
Glucose	0.16 g	0.37 g
Fructose	0 g	0 g
Lactose	0 g	0 g
Maltose	0 g	0 g
Alcohol, ethyl	0 g	0 g
Water	33.5 g	76.2 g
Total Sugars	0.16 g	0.37 g
Galactose	0 g	0 g
Fiber, total dietary	0 g	0 g	0%
Cholesterol	164 mg	372 mg	55%
Fatty acids, total trans	0.017 g	0.038 g
Fatty acids, total saturated	1.38 g	3.13 g	7%
Fatty acids, total monounsaturated	1.61 g	3.66 g
Fatty acids, total polyunsaturated	0.84 g	1.91 g

Minerals (11)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	24.6 mg	56.0 mg	2%
Iron, Fe	0.77 mg	1.75 mg	4%
Magnesium, Mg	5.28 mg	12.0 mg	1%
Phosphorus, P	87.1 mg	198 mg	7%
Potassium, K	60.7 mg	138 mg	1%
Sodium, Na	62.5 mg	142 mg	3%
Zinc, Zn	0.57 mg	1.29 mg	5%
Copper, Cu	0.032 mg	0.072 mg	4%
Fluoride, F	0.48 µg	1.10 µg
Manganese, Mn	0.012 mg	0.028 mg	1%
Selenium, Se	13.5 µg	30.7 µg	25%

Vitamins (34)

Nutrient	Per portion	Per 100 g	% DV
Retinol	70.4 µg	160 µg
Vitamin A, RAE	70.4 µg	160 µg	8%
Carotene, beta	0 µg	0 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.46 mg	1.05 mg	3%
Vitamin D3 (cholecalciferol)	0.88 µg	2.00 µg
Vitamin D (D2 + D3)	0.88 µg	2.00 µg	4%
Cryptoxanthin, beta	3.96 µg	9.00 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	221 µg	503 µg
Tocopherol, beta	0.0044 mg	0.010 mg
Tocopherol, gamma	0.22 mg	0.50 mg
Tocopherol, delta	0.026 mg	0.060 mg
Tocotrienol, alpha	0.026 mg	0.060 mg
Tocotrienol, beta	0 mg	0 mg
Tocotrienol, gamma	0.0044 mg	0.010 mg
Tocotrienol, delta	0 mg	0 mg
Vitamin C, total ascorbic acid	0 mg	0 mg	0%
Thiamin	0.018 mg	0.040 mg	1%
Riboflavin	0.20 mg	0.46 mg	15%
Niacin	0.033 mg	0.075 mg	0%
Pantothenic acid	0.67 mg	1.53 mg
Vitamin B-6	0.075 mg	0.17 mg	4%
Folate, total	20.7 µg	47.0 µg
Vitamin B-12	0.39 µg	0.89 µg	16%
Choline, total	129 mg	294 mg	24%
Vitamin K (Dihydrophylloquinone)	0.044 µg	0.10 µg
Vitamin K (phylloquinone)	0.13 µg	0.30 µg	0%
Folic acid	0 µg	0 µg
Folate, food	20.7 µg	47.0 µg
Folate, DFE	20.7 µg	47.0 µg	5%
Betaine	0.13 mg	0.30 mg
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	0.073 g	0.17 g
Threonine	0.24 g	0.56 g
Isoleucine	0.30 g	0.67 g
Leucine	0.48 g	1.09 g
Lysine	0.40 g	0.91 g
Methionine	0.17 g	0.38 g
Cystine	0.12 g	0.27 g
Phenylalanine	0.30 g	0.68 g
Tyrosine	0.22 g	0.50 g
Valine	0.38 g	0.86 g
Arginine	0.36 g	0.82 g
Histidine	0.14 g	0.31 g
Alanine	0.32 g	0.73 g
Aspartic acid	0.58 g	1.33 g
Glutamic acid	0.74 g	1.67 g
Glycine	0.19 g	0.43 g
Proline	0.23 g	0.51 g
Serine	0.43 g	0.97 g

Fatty acids (42)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.0018 g	0.0040 g
SFA 6:0	0 g	0 g
SFA 8:0	0.0018 g	0.0040 g
SFA 10:0	0.0026 g	0.0060 g
SFA 12:0	0 g	0 g
SFA 14:0	0.015 g	0.033 g
SFA 16:0	0.98 g	2.23 g
SFA 18:0	0.36 g	0.81 g
SFA 20:0	0.0013 g	0.0030 g
MUFA 18:1	1.50 g	3.41 g
PUFA 18:2	0.68 g	1.55 g
PUFA 18:3	0.021 g	0.048 g
PUFA 20:4	0.083 g	0.19 g
PUFA 22:6 n-3 (DHA)	0.026 g	0.058 g
SFA 22:0	0.0018 g	0.0040 g
MUFA 14:1	0.0031 g	0.0070 g
MUFA 16:1	0.088 g	0.20 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.012 g	0.027 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0.0031 g	0.0070 g
SFA 15:0	0.0035 g	0.0080 g
SFA 17:0	0.0097 g	0.022 g
SFA 24:0	0 g	0 g
TFA 16:1 t	0.0013 g	0.0030 g
TFA 18:1 t	0.010 g	0.023 g
TFA 22:1 t	0 g	0 g
TFA 18:2 t not further defined	0.0053 g	0.012 g
PUFA 18:2 CLAs	0.0053 g	0.012 g
MUFA 24:1 c	0 g	0 g
PUFA 20:2 n-6 c,c	0.0079 g	0.018 g
MUFA 16:1 c	0.087 g	0.20 g
MUFA 18:1 c	1.49 g	3.39 g
PUFA 18:2 n-6 c,c	0.67 g	1.53 g
MUFA 22:1 c	0 g	0 g
PUFA 18:3 n-6 c,c,c	0.0053 g	0.012 g
MUFA 17:1	0.0053 g	0.012 g
PUFA 20:3	0.010 g	0.023 g
Fatty acids, total trans-monoenoic	0.011 g	0.026 g
Fatty acids, total trans-polyenoic	0.0053 g	0.012 g
MUFA 15:1	0 g	0 g

Source: USDA FoodData Central, FDC 171287: 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
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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