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Nutritional Info: Egg, whole, raw, fresh

The USDA reference number for this food is: 01123
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Egg, whole, raw, fresh

Nutrition Facts

Serving Size: 1 cup (4.86 large eggs) (243g or 8.6 oz)
 

Amount Per Serving

 

Calories

347
Calories from Fat 208
 

% Daily Value*

 

Total Fat

23g
36%
 
Saturated Fat 8g38%
 
Trans Fat 0g
 

Cholesterol

904mg
301%
 

Sodium

345mg
15%
 

Total Carbohydrate

2g
1%
 
Dietary Fiber 0g0%
 
Sugars 1g
 

Protein

31g
 
Vitamin A26% · Vitamin C0%
 
Calcium14% · Iron24%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

A raw egg in a metal bowl
A raw egg in a metal bowl

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Calories

Calories

Serving Size: 1 cup (4.86 large eggs) (243g or 8.6 oz)
kcal*kjoules*RDI%
 
Total Calories347 kcal1454 kJ17%
 
from Carbs6.4 kcal26.94 kJ
 
from Fat208.4 kcal872.14 kJ
 
from Protein133.1 kcal556.77 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 243 grams of Egg, whole, raw, fresh


Vitamin Content

Vitamin Content

Serving Size: 1 cup (4.86 large eggs) (243g or 8.6 oz)
AmountRDI%
 
Vitamin A 1312.2 IU 26%
 
Vitamin B6 0.4131 mg 21%
 
Vitamin B12 2.1627 mcg 36%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 199.26 IU 50%
 
Vitamin D2 ~
 
Vitamin D3 4.86 mcg ~
 
Vitamin D (D2 + D3) 4.86 mcg 49%
 
Vitamin E (Alpha-tocopherol) 2.5515 mg 13%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0.729 mcg 1%
 
Thiamin 0.0972 mg 6%
 
Riboflavin 1.11051 mg 65%
 
Niacin 0.18225 mg 1%
 
Pantothenic Acid 3.72519 mg 37%
 
Folate 114.21 mcg 29%
 
Folate, Food 114.21 mcg 29%
 
Folate, DFE 114.21 mcg DFE 29%
 
Choline 610.173 mg ~
 
Betaine 1.458 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 243g (8.57 oz) of Egg, whole, raw, fresh contains. Vitamin RDI for 243 grams of Egg, whole, raw, fresh


Mineral Content

Mineral Content

Serving Size: 1 cup (4.86 large eggs) (243g or 8.6 oz)
AmountRDI%
 
Calcium 136.08 mg 14%
 
Iron 4.2525 mg 24%
 
Magnesium 29.16 mg 7%
 
Phosphorus 481.14 mg 48%
 
Potassium 335.34 mg 7%
 
Sodium 345.06 mg 15%
 
Zinc 3.1347 mg 21%
 
Copper 0.17496 mg 9%
 
Manganese 0.06804 mg 3%
 
Selenium 74.601 mcg 107%
 
Fluoride 2.673 mcg *
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 243g (8.57 oz) of Egg, whole, raw, fresh contains. Mineral RDI for 243 grams of Egg, whole, raw, fresh


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup (4.86 large eggs) (243g or 8.6 oz)
AmountRDI%*
 
Protein30.5208g61%
 

Essential Aminos

 
Histidine0.75087 g107%
 
Isoleucine1.63053 g116%
 
Leucine2.63898 g97%
 
Lysine2.21616 g106%
 
Methionine0.9234 g
 
Phenylalanine1.6524 g
 
Threonine1.35108 g129%
 
Tryptophan0.40581 g145%
 
Valine2.08494 g115%
 

Non-essential Aminos

 
Arginine1.9926 g
 
Alanine1.78605 g
 
Aspartate3.22947 g
 
Cystine0.66096 g
 
Glutamate4.06539 g
 
Glycine1.04976 g
 
Hydroxyproline
 
Proline1.24416 g
 
Serine2.35953 g
 
Tyrosine1.21257 g
 
Methionine + Cystine† 1.58436 g 151
 
Phenylalanine + Tyrosine† 2.86497 g 273
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Egg, whole, raw, fresh is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 243g (8.57 oz) of Egg, whole, raw, fresh. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 243g (8.57 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 243 grams of Egg, whole, raw, fresh


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup (4.86 large eggs) (243g or 8.6 oz)
AmountRDI%
 
Total Carbohydrates1.7496g1%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars0.8991g
 
Sucrose0g
 
Glucose0.8991g
 
Fructose0g
 
Lactose0g
 
Maltose0g
 
Galactose0g
 
~Data not available for tilde (~) items.
243g (8.57 oz) grams of Egg, whole, raw, fresh contains 1.7496 grams of carbohydrates which is 1% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 243 grams of Egg, whole, raw, fresh contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup (4.86 large eggs) (243g or 8.6 oz)
AmountRDI%
 
Total Fat23.1093g36%
 
Total Omega-3 Fatty Acids0.25758g
 
Total Omega-6 Fatty Acids4.23549g
 
Total Trans Fatty Acids0.09234g
 
Total Trans-monoenoic Fatty Acids0.06318g
 
Total Trans-polyenoic Fatty Acids0.02916g
 

Total Saturated Fats (Bad Fats)

7.59618g38%
 
Arachidic Acid   [Eicosanoic Acid]0.00729g
 
Behenic Acid   [Docosanoic Acid]0.00972g
 
Butyric Acid   [Butanoic Acid]0.00972g
 
Capric Acid   [Decanoic Acid]0.01458g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0.00972g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]0g
 
Margaric Acid   [Heptadecanoic Acid]0.05346g
 
Myristic Acid   [Tetradecanoic Acid]0.08019g
 
Palmitic Acid   [Hexadecanoic Acid]5.42133g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0.01944g
 
Stearic Acid   [Octadecanoic Acid]1.97073g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

8.88894g
 
16:1 c0.48114g
 
16:1 t0.00729g
 
18:1 c8.23284g
 
18:1 t0.05589g
 
18:1-11t (18:1t n-7)~
 
22:1 c0g
 
22:1 t0g
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.06561g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0.02916g
 
Myristoleic Acid   [Tetradecenoic Acid]0.01701g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0g
 
Oleic Acid   [Octadecenoic Acid]8.28873g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.48843g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

4.64373g
 
18:2 CLAs0.02916g
 
18:2 i~
 
18:2 n-6 c,c3.72033g
 
18:2 t not further defined0.02916g
 
18:2 t,t~
 
18:3i~
 
20:3 n-30.00243g
 
20:3 n-60.05346g
 
20:4 n-6~
 
21:5~
 
22:40.03159g
 
Alpha-Linolenic Acid0.08748g
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.45684g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.01701g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.14094g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.04374g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0.05589g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0.02916g
 
Linoleic Acid   [Octadecadienoic Acid]3.77865g
 
Linolenic Acid   [Octadecatrienoic Acid]0.11664g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Egg, whole, raw, fresh in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 243 grams of Egg, whole, raw, fresh
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup (4.86 large eggs) (243g or 8.6 oz)
Amount
 
Alcohol0g
 
Water185.0445g
 
Ash2.5758g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol903.96mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Egg, whole, raw, fresh:

Egg, whole, raw, fresh is an excellent source of Vitamin A, Vitamin B6, Vitamin B12, Vitamin D, Vitamin D (D2 + D3), Riboflavin, Pantothenic Acid, Folate, Iron, Phosphorus, Zinc, Selenium and Protein. This means that the food contains 20% or more of your RDI for these nutrients.

Egg, whole, raw, fresh is a good source of Vitamin E (Alpha-tocopherol), Calcium and Sodium. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 10
Athletic Diet - Low Fat, High Protein and Carbs 0
Low Fat Diet (e.g. Jenny Craig) 0
Low Carb Diet (e.g. Atkins Diet) 97
Low Cholesterol Diet 0
Low Sodium Diet 0
Low Glycemic Index Diet (e.g. South Beach Diet) 92
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 347 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 347 calories contained in 243g (8.57 oz)g of Egg, whole, raw, fresh. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 347 calories
Stretching1 hour 56 mins(180 cal/hr)
Walking (3.5 mph)1 hour 14 mins(280 cal/hr)
Bicycling (<10 mph)1 hour 12 mins(290 cal/hr)
Dancing1 hour 3 mins(330 cal/hr)
Light gardening/yard work1 hour 3 mins(330 cal/hr)
Golf (walking and carrying clubs)1 hour 3 mins(330 cal/hr)
Hiking56 mins(370 cal/hr)
Amount of Vigorous exercise to burn 347 calories
Weight lifting (vigorous effort)47 mins(440 cal/hr)
Heavy yard work (chopping wood)47 mins(440 cal/hr)
Basketball (vigorous)47 mins(440 cal/hr)
Walking (4.5 mph)45 mins(460 cal/hr)
Aerobics43 mins(480 cal/hr)
Swimming (slow freestyle laps)41 mins(510 cal/hr)
Running/jogging (5 mph)35 mins(590 cal/hr)
Bicycling (>10 mph)35 mins(590 cal/hr)
Exercise profile for 243g (8.57 oz) of Egg, whole, raw, fresh

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Egg, whole, raw, fresh" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 19 Jan 2017 http://skipthepie.org/dairy-and-egg-products/egg-whole-raw-fresh/

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