Export guide

Egg Nutrition Facts: Protein, Amino Acids and Calories

In short: A large table egg provides roughly 6 to 7 g of high-quality protein and about 70 to 78 calories, with all nine essential amino acids. Eggs are a complete protein and supply vitamin B12, vitamin D, choline and selenium, and nutrition is the same in white and brown shells.

Key facts
  • About 6 to 7 g protein per large egg
  • About 70 to 78 calories per large egg
  • Complete protein: all nine essential amino acids
  • Source of vitamin B12, vitamin D, choline, selenium
  • White and brown eggs are nutritionally the same

Protein and amino acids

Eggs are a benchmark complete protein: a large egg carries about 6 to 7 g of protein containing all nine essential amino acids in a highly digestible form. That is why eggs are a reference food in nutrition science.

Calories and fat

A large egg is roughly 70 to 78 calories, with the fat (and most micronutrients) in the yolk and the protein split between white and yolk. The exact figure scales with weight grade, from Small to Jumbo.

Vitamins, minerals and shell colour

Eggs supply vitamin B12, vitamin D, choline and selenium among others. Shell colour comes from the hen breed, not nutrition, so white and brown eggs are essentially identical inside. See white vs brown table eggs.

Dr. Mahesh Eknath Mungase
Nilkamal Global Egg — writing on table-egg sourcing, export documentation, cold chain and Gulf/Asia market access. More about our team.

Questions

Frequently asked

How much protein is in one egg?
A large table egg has about 6 to 7 g of complete protein, with all nine essential amino acids.
How many calories are in an egg?
A large egg is roughly 70 to 78 calories, scaling with weight grade from Small to Jumbo.

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