100g Egg Calories — 143 kcal | Nutrition Calculator

100g of Egg, whole, raw contains 143 kcal of calories. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

100g Egg Calories Calculator

100g of Egg, whole, raw contains 143 kcal of calories. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. All values from USDA FoodData Central.

Result

100g Egg Calories

143 kcal calories

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Calories target to food amount

100 g (3.53 oz, 0.41 cups)

Reverse math uses 143 kcal calories per 100 g from USDA FoodData Central reference.

Egg Macros by Serving Size

Weight	Calories (kcal)	Protein	Carbohydrates	Fat
10 g	14.3	1.3 g	0.1 g	1 g
25 g	35.8	3.2 g	0.2 g	2.4 g
50 g	71.5	6.3 g	0.4 g	4.8 g
100 g	143	12.6 g	0.7 g	9.5 g
150 g	214.5	18.9 g	1.1 g	14.3 g
200 g	286	25.2 g	1.4 g	19 g
250 g	357.5	31.5 g	1.8 g	23.8 g

Egg Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
Small portion	75 g	107	9.5 g	0.5 g	7.1 g
Standard serving	100 g	143	12.6 g	0.7 g	9.5 g
Large serving	150 g	215	18.9 g	1 g	14.3 g

Egg Calories Range Around 100g

Weight	Calories	Calories
50 g	72	72
60 g	86	86
70 g	100	100
80 g	114	114
90 g	129	129
100 g	143	143
110 g	157	157
120 g	172	172
130 g	186	186
140 g	200	200
150 g	215	215
160 g	229	229
170 g	243	243
180 g	257	257
190 g	272	272

Egg Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	5.1 g	7.3	0.6 g	0 g	0.5 g
1 US tablespoon	15.2 g	21.7	1.9 g	0.1 g	1.4 g
1 US fluid ounce	30.5 g	43.6	3.8 g	0.2 g	2.9 g
1/4 US cup	60.9 g	87.1	7.7 g	0.4 g	5.8 g
1/3 US cup	81.2 g	116.1	10.2 g	0.6 g	7.7 g
1/2 US cup	121.8 g	174.2	15.3 g	0.9 g	11.6 g
1 US cup	243.7 g	348.5	30.7 g	1.7 g	23.2 g
1 US pint	487.4 g	697	61.4 g	3.4 g	46.3 g
1 US quart	974.7 g	1393.8	122.8 g	6.8 g	92.6 g
1 US gallon	3899 g	5575.6	491.3 g	27.3 g	370.4 g
100 mL	103 g	147.3	13 g	0.7 g	9.8 g
1 liter	1030 g	1472.9	129.8 g	7.2 g	97.9 g

Egg Prep-State Logging Check

Prep State	Weight	Calories	Concentration
Raw	100 g	143 kcal	143 kcal/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Egg Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	12.6 g	8.81 g/100 kcal	25.2%
Carbs	0.7 g	0.49 g/100 kcal	0.3%
Fat	9.5 g	6.64 g/100 kcal	12.2%
Sodium	142 mg	99.3 mg/100 kcal	6.2%
Potassium	138 mg	96.5 mg/100 kcal	2.9%
Magnesium	12 mg	8.39 mg/100 kcal	3%

Egg Dietary Profile

Egg is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.

Egg Benefit Signals

Low-carb base: Low carbohydrate level can fit low-carb meal planning. Basis: carbs <= 5 g per 100 g.

Egg Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	13 g	50 g	25%	Strong contribution
Sodium	142 mg	2300 mg	6%	Low limit contribution
Potassium	138 mg	4700 mg	3%	Starter contribution
Calcium	56 mg	1300 mg	4%	Starter contribution
Iron	1.8 mg	18 mg	10%	Starter contribution
Saturated fat limit	3.1 g	20 g	16%	Low limit contribution
Cholesterol limit	373 mg	300 mg	124%	Meaningful limit contribution

Smart Calories Substitutes for Egg

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Milk	234 g	Dairy	-5.2 g	+0 kcal	-142 mg
Milk	409 g	Dairy	+1.3 g	+0 kcal	-142 mg
Almond milk	1100 g	Dairy	-8.2 g	+0 kcal	-142 mg
Egg white	275 g	Dairy	+17.4 g	+0 kcal	-142 mg
Greek yogurt	242 g	Dairy	+12.1 g	+0 kcal	-142 mg
Heavy whipping cream	42 g	Dairy	-11.4 g	+0 kcal	-142 mg

Egg Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
avoidIf	allergy	Avoid if allergic or sensitive to: egg.	dataset allergen flag

Real-World Egg Serving Sizes

Small weighed portion (~50g): 71.5 kcal calories. Use when testing a small serving or recipe ingredient amount.
Standard nutrition reference (~100g): 143 kcal calories. Matches the USDA per-100g source basis used on this page.
Large weighed portion (~150g): 214.5 kcal calories. Useful for meal-prep portions and larger servings.

Common Egg Measurement Mistakes

Mixing raw and cooked entries changes the math. This page uses the listed source record for Egg, whole, raw.
Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
For calories tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Egg Calories — Frequently Asked Questions

How much calories is in 100g of Egg? 100g of Egg contains 143 kcal of calories (USDA FoodData Central).

How much calories in one Egg? A typical egg weighs about 50g and contains 71.5 kcal of calories. This is calculated as 50g ÷ 100 × 143 = 71.5 kcal.

How much calories is in 1 cup of Egg? One US cup of egg weighs approximately 244g (density: 1030 kg/m³). That serving contains 348.9 kcal of calories — computed as 244g ÷ 100 × 143.

How many grams of Egg do I need to eat to get 500 kcal of calories? To reach 500 kcal of calories from Egg, you need approximately 350g — calculated as (500 ÷ 143) × 100 = 350g.

Is Egg high in calories? Egg is low in calories at 143 kcal per 100g. If you're targeting this nutrient, Egg alone is unlikely to be sufficient.

How efficient is Egg as a source of calories per calorie? Egg provides 100 kcal of calories per 100 kcal, making it excellent as a calories-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.

What formula does this Egg calories calculator use? The calculator uses calories = weight in grams / 100 x 143 kcal. For example, 100g of Egg gives 143 kcal of calories. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.

Is Egg a good food for weight gain or calorie surplus goals? For weight gain or calorie surplus goals, Egg is a modest contributor — with 143 kcal of calories per 100g. For best results, combine Egg with other foods to hit your daily macro targets.

How reliable is the source data for Egg? Egg uses USDA FoodData Central reference as the nutrition source. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.

Should I measure Egg raw or cooked? Egg should be logged in the same prep state as the source record. If you weighed it cooked, avoid comparing it directly with a raw entry unless a cooked yield factor is available.

How to Calculate Egg Calories

Weigh raw. Place your egg on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows calories content for your exact portion.
Compare servings. Use the serving range table below to quickly compare calories across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Compare Egg Calories to Similar Foods

More Egg Nutrition Pages

Why Volume ≠ Weight: Egg Density Explained

Egg is dense (~1030 kg/m³ ≈ water). A 1-cup measure holds approximately 244 g.

Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Egg.

Egg Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: calories = (weight_g / 100) × caloriesPer100g.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

100g Egg Calories — 143 kcal | Nutrition Calculator

100g of Egg, whole, raw contains 143 kcal of calories. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Select Food Source

Direction

Amount

Target

calories

140kcal

Safety: 6% sodiumPortion: 3.53 ozFood fit: 51/100

Best benefits

Dairy protein: Useful when comparing dairy foods for protein and calcium together.

Easy portioning: Has real-world serving anchors that make logging less confusing.

Smart substitutes

Equivalent portions from local nutrition data.

Turkey breast, roasted

106 g | 0.43 cups

+19.1g protein | +0 kcal | -142mg sodium

adds 19.1g protein

Egg white, raw

275 g | 8.33 pieces | 1.13 cups

+17.4g protein | +0 kcal | -142mg sodium

adds 17.4g protein

Turkey breast, raw

125 g | 0.7 pieces | 0.5 cups

+17.1g protein | +0 kcal | -142mg sodium

adds 17.1g protein

Day coverage starter

What this serving contributes if logged today.

Current serving

Protein

25%

12.6 g

Sodium

142 mg

Fiber

0 g

Potassium

138 mg

Calcium

56 mg

Condition-aware guardrails

Top flags only; details stay clinician-safe.

Avoid if: Avoid if egg allergy applies unless clinically cleared.

Avoid if: Avoid if milk allergy applies unless clinically cleared.

Method, report, serving, and clinician note

Goal fit: 29% of 500kcal calories reference target.

Serving reality: 3.53 oz, 0.41 cups, 2 pieces.

Method: source per 100g, density conversion, serving math, and raw/cooked yield estimate when available.

Clinician note: General nutrition reference, not medical diagnosis. For kidney disease, pregnancy, diabetes, allergies, or prescribed diets, confirm with a clinician.

Confidence: USDA FoodData Central reference, deterministic per-100g scaling.|Avoid if egg allergy applies unless clinically cleared.

Nutrition intelligence for this serving

Safety, portion, raw/cooked, and professional context tied to the current converter input.

Daily safety snapshot

142mg sodium

6% sodium limit | 16% sat fat | 0% fiber target

Raw/cooked correction

100g100g

cooked from raw | raw from cooked

Portion meaning

3.53oz

0.41 cups | 2 pieces

3.53 oz0.41 cups6.6 tbsp2 pieces

Quality and next best move

51/100

Similar option for 500 kcal calories: 37g Cheese, Dry White, Queso Seco

Better swap: Turkey breast, raw

Looks good for General healthy adult: no obvious logging issue detected.

Target progress143 / 500

Why this score?

Protein Density

42/100

Fiber Density

0/100

Sodium Load

76/100

Sat Fat Load

61/100

Micronutrient Density

16/100

Calorie Density

95/100

Allergen Risk

64/100

Complete nutritional profile

Show electrolytes

Full micronutrients