How healthy are eggs?

Are eggs healthy? Yes, in sensible portions. Eggs score 40/100 on the HowHealthyIs Score: 100 g provide 143 kcal, 13 g protein and 160 µg vitamin A. Each large egg gives about 6 g of high-quality protein plus vitamin A, B12 and choline for around 70 kcal. Source: USDA FoodData Central.

High in protein
Source of vitamin A

Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Eggs rank higher than 40% of them.

Counts in favor (% daily value per 100 kcal)

Protein18%
Vitamin A12%
Iron7%
Vitamin E5%
Calcium3%
Potassium2%
Magnesium2%
Fiber0%
Vitamin C0%

Counts against

Saturated fat11%
Added sugars0%
Sodium4%

Raw NRF9.3: 49 minus 15 = 34. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in eggs?

Your amount

Calories72kcal

Protein6.3g

Carbohydrates0.4g

Fat4.8g

Fiber0g

Sugars0.2g

Nutrition facts for eggs. Per 100 g and for the selected portion (50 g). %DV uses FDA Daily Values.
Nutrient	Per 100 g	Per portion	%DV
Energy and macronutrients
Calories	143 kcal	72 kcal
Protein	13 g	6.3 g	13%
Carbohydrates	0.7 g	0.4 g	0%
Fiber	0 g	0 g	0%
Sugars	0.4 g	0.2 g
Added sugars	0 g	0 g	0%
Fat	9.5 g	4.8 g	6%
Saturated fat	3.1 g	1.6 g	8%
Vitamins
Vitamin A	160 µg	80 µg	9%
Vitamin C	0 mg	0 mg	0%
Vitamin E	1.1 mg	0.5 mg	4%
Minerals
Calcium	56 mg	28 mg	2%
Iron	1.8 mg	0.9 mg	5%
Potassium	138 mg	69 mg	1%
Magnesium	12 mg	6 mg	1%
Sodium	142 mg	71 mg	3%

Source: USDA FoodData Central, "Egg, whole, raw, fresh" (FDC 171287). Values rounded.

Why are eggs good for you?

6.3 g protein in 1 large egg, 13% of the daily value. Protein contributes to the maintenance of muscle mass.

Good ways to use them

A high-protein breakfast
Quick, inexpensive protein for any meal

What should you watch out for?

If your doctor has asked you to watch dietary cholesterol, ask how many eggs fit your plan.
Eggs are a common allergen.

Which dairy foods and eggs score higher?

Other dairy foods and eggs with more nutrition per calorie. Variety matters more than picking one winner.

Egg whites

52 kcal per 100 g

High in protein, Low fat

Greek yogurt

59 kcal per 100 g

High in protein, Low fat

Skim milk

34 kcal per 100 g

Source of protein, Source of calcium

How do eggs compare?

Common questions about eggs

How many eggs a day is healthy?

For most healthy adults, studies generally find no harm from about one egg a day. People with diabetes or high LDL cholesterol should follow their doctor's advice.

How many calories are in eggs?

100 g of eggs has 143 kcal. A typical portion, 1 large egg (50 g), has about 72 kcal.

How much protein is in eggs?

Eggs have 13 g of protein per 100 g, or about 6.3 g in 1 large egg.

Are eggs good for weight loss?

Eggs are fairly calorie-dense (143 kcal per 100 g), so portion size matters more than the food itself. 1 large egg is about 72 kcal.

Sources

U.S. Department of Agriculture. FoodData Central, SR Legacy: "Egg, whole, raw, fresh", FDC ID 171287. fdc.nal.usda.gov
U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

Last updated: October 8, 2026
Medical review: Pending. A registered dietitian signs off every food page before launch. Our reviewers
Score version: HowHealthyIs Score 1.0

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More: Dairy & eggs ranked, foods high in protein.