How many calories are in 100g of egg without shell?

November 30, 2025 •

4 min read

According to USDA data, a single large egg contains approximately 72 calories. For a standardized portion, most nutritional databases report that 100g of whole egg without the shell contains around 143 to 155 calories, depending on the source. This detailed guide provides the precise answer to how many calories are in 100g of egg without shell and a complete nutritional profile.

Quick Summary

This article details the exact calorie count for 100g of whole egg without the shell, exploring variations based on cooking method and size. It provides a full macronutrient breakdown, compares the caloric difference between egg whites and yolks, and outlines the significant vitamins and minerals found in this versatile food source.

Key Points

100g Whole Egg Calories: A 100g portion of raw, whole egg without the shell contains approximately 143 calories.
Impact of Preparation: Cooking eggs simply, such as boiling or poaching, preserves the core calorie count, while frying adds significant calories from oil or butter.
Yolk vs. White: The majority of an egg's calories, fat, and many micronutrients are concentrated in the yolk, not the white.
Macronutrient Balance: 100g of whole egg delivers around 13g of protein, 10g of fat, and less than 1g of carbohydrates.
Nutrient Density: Eggs are a rich source of essential vitamins (D, B12, A) and minerals (selenium, iron), providing high nutritional value for relatively few calories.
Portion Guidance: Since the weight of eggs varies, tracking 100g is a more accurate method for precise calorie counting compared to using a generic 'per egg' value.

Understanding the Calorie Count in 100g of Egg

When counting calories, understanding the nutritional value of your food is crucial. For eggs, which are a dietary staple for many, the calorie count can vary slightly depending on how they are prepared. An uncooked, whole egg weighs approximately 50-60 grams without the shell, meaning you would need about two eggs to reach the 100g mark. The average consensus from several nutritional databases indicates that 100g of whole egg without the shell contains approximately 143 calories. However, some sources report a range from 131 to 155 kcal per 100g, influenced by factors such as the hen's diet. This value is based on the raw, whole egg, and while cooking methods like boiling or poaching do not significantly alter the caloric content, methods that add fat, such as frying, will increase it considerably.

Macronutrient Breakdown for 100g of Egg

To fully appreciate the caloric value, it's helpful to look at the macronutrient composition. A significant portion of an egg's calories comes from its fat and protein content. The breakdown for 100g of a whole, fresh egg is as follows:

Protein: Approximately 13 grams, making eggs an excellent source of high-quality protein.
Fat: Around 10 grams, which includes a balanced profile of saturated, monounsaturated, and polyunsaturated fats.
Carbohydrates: Less than 1 gram, with a negligible amount of sugar, making eggs a great choice for low-carb diets.

Eggs are also a source of essential vitamins and minerals. The yolk, in particular, is rich in important micronutrients.

Caloric Comparison: Egg White vs. Egg Yolk

The calories in an egg are not evenly distributed. The yolk contains a significant majority of the fat, vitamins, and minerals, while the egg white is primarily composed of protein and water. Understanding this difference is key for those who only consume certain parts of the egg for specific dietary reasons. Per 100g, the caloric difference is substantial:

Egg Component Comparison (per 100g)


Nutrient	Whole Egg (approximate)	Egg Yolk (approximate)	Egg White (approximate)
Calories	143 kcal	322 kcal	52 kcal
Protein	13g	15.9g	10.9g
Fat	10g	26.5g	<0.5g
Carbohydrates	1g	0.8g	<0.8g

This comparison clearly shows that consuming only the egg white dramatically reduces the calorie and fat intake. However, for a complete nutritional profile, including vitamins A, D, E, K, and B12, the yolk is essential.

How Cooking Methods Affect Egg Calories

The preparation method of an egg can significantly impact its final calorie count, primarily by the addition of external fats. While a hard-boiled or poached egg will maintain its original calorie content, scrambling or frying adds calories from the oil or butter used. For instance, scrambling an egg with a tablespoon of butter can add over 100 calories, depending on the amount used. This is a critical consideration for those monitoring their daily intake.

List of Factors Influencing Egg Calories

Size: As seen in search results, a small egg has fewer calories than a large one. A 100g portion standardizes this, but knowing the size of individual eggs is useful.
Preparation: As mentioned, adding oil or butter for frying or scrambling boosts the calorie count. Simply boiling or poaching an egg is the most calorie-efficient method.
Additives: Any other ingredients mixed with the egg, such as cheese in an omelet, will increase the total caloric value.
Animal Diet: The nutrient density and fat profile can vary slightly based on the chicken's diet, though this usually results in minor caloric differences.

The Complete Nutritional Picture of an Egg

Beyond just the calories, eggs provide a complete and balanced set of nutrients. They are often called 'nature's multivitamin' due to their rich micronutrient profile. Eggs are a complete protein source, meaning they contain all nine essential amino acids required by the human body. This makes them a highly efficient food for muscle building and repair.

Essential Nutrients in 100g of Egg

Vitamins: Eggs contain a wide array of vitamins, including significant amounts of Vitamin D, Vitamin B12, and Vitamin A.
Minerals: Important minerals found in eggs include Selenium, Phosphorus, Zinc, and Iron.
Omega-3 Fatty Acids: Some eggs from chickens with specific diets are enriched with Omega-3s, beneficial for heart and brain health.
Choline: A crucial nutrient for brain health and metabolism, choline is found in high concentrations in the egg yolk.

For those on a controlled diet, focusing on calorie-smart cooking methods like boiling or poaching is the best approach. Incorporating eggs provides a feeling of fullness and delivers vital nutrients without excessive calories.

Conclusion: A High-Value, Low-Calorie Food

In summary, 100g of whole egg without the shell provides approximately 143 calories, making it a low-calorie, nutrient-dense food. The majority of these calories come from the healthy fats and high-quality protein found predominantly in the yolk. While preparation with added fats can increase the total caloric load, opting for simple cooking methods like boiling keeps the count low. Eggs are a powerhouse of essential vitamins and minerals, offering substantial nutritional benefits for overall health. Whether you are aiming for weight management, muscle growth, or simply a balanced diet, eggs represent an efficient and accessible source of nutrition. Always consider the method of preparation to accurately track your calorie intake.

Visit the USDA FoodData Central for more detailed egg nutrition information

Frequently Asked Questions

The calorie count for 100g of cooked egg depends on the method. A boiled or poached egg (100g) has about 143 calories, while a fried or scrambled egg will have more due to added oil or butter.

The edible part of a large egg (around 50g) is typically around 50g. You would need approximately two large eggs to reach the 100g mark of edible egg without the shell.

Yes, frying an egg significantly increases the calorie count. For example, using a tablespoon of butter to fry an egg can add over 100 calories, depending on the exact amount and type of fat used.

While the nutritional profile can vary slightly based on the hen's diet, the caloric difference between standard and organic eggs per 100g is generally minor and within the typical variance of 131-155 kcal.

There is a significant difference. Per 100g, egg yolks contain around 322 calories, whereas egg whites contain only about 52 calories. The yolk holds most of the fat and nutrients.

Yes, eggs are considered a low-calorie food relative to their high nutritional value. With about 143 calories per 100g, they offer a dense source of protein, vitamins, and minerals without a high caloric cost.

You can, but using weight is more accurate for precise tracking. For example, the caloric difference between a medium and large egg can be 10-15 calories, so weighing your eggs ensures a more exact count.