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Meat, fish, and eggs

Egg

Eggs provide 12.6 g of protein for 143 kcal per 100 g (3.5 oz), or 8.8 g of protein for every 100 kcal.

USDA description: Egg, whole, raw

  • High in protein
  • Easy to digest
  • Nutritious in small servings

Estimated satietyHow it is calculated

Starting point+1
Low energy density+1
A lot of protein per calorie+2
High water content+1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): 150 (white bread = 100).

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Sources
6 primary
Data
USDA FDC 171287

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Nutrition facts

Calories
79 kcal per serving
143 kcal per 100 g (3.5 oz)
Protein
6.9 g per serving
12.6 g per 100 g (3.5 oz)
Carbohydrates
0.4 g per serving
0.7 g per 100 g (3.5 oz)
of which sugars
0.2 g per serving
0.4 g per 100 g (3.5 oz)
Fiber
0 g per serving
0 g per 100 g (3.5 oz)
Fat
5.2 g per serving
9.5 g per 100 g (3.5 oz)
of which saturated
1.7 g per serving
3.1 g per 100 g (3.5 oz)
Water
41.9 g per serving
76.2 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Egg, whole, raw, fresh (FDC ID 171287), accessed September 23, 2026.

A typical 55 g (2 oz) serving provides about 79 kcal, 6.9 g of protein, and 0 g of fiber.

The typical serving (55 g (2 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

In cooking, "egg" almost always means a hen's egg; in Mexico it is also called blanquillo. In the European Union fresh eggs are graded by weight in the shell: S (under 53 g), M (53 to 63 g), L (63 to 73 g) and XL (73 g or more), under Regulation (EC) No 589/2008. This page gives values per 100 g of raw egg without the shell, white and yolk together, according to USDA.

A shelled egg of about 55 g provides 6.9 g of protein and 79 kcal; two eggs provide 13.9 g and 157 kcal, three 20.8 g and 236 kcal, and four 27.7 g and 315 kcal, in very little volume. The 2025 nutrition advisory on GLP-1 therapy lists eggs among the low-volume protein foods to prioritize and suggests eating the protein part of a meal first. Boiled, poached or in an omelet, eggs usually sit better than fried, because the same advisory suggests avoiding fatty foods in the first few days of treatment. Two easy ideas are the French omelet with spinach and queso fresco and the Spanish vegetable pisto with eggs.

What the evidence says

A 55 g egg contains about 205 mg of cholesterol according to USDA, and for years people were told to limit eggs. A 2020 meta-analysis of cohort studies in the BMJ, with more than 1.7 million participants, found no association between eating one more egg a day and cardiovascular risk. The American Heart Association concluded in its 2019 science advisory that healthy people can include up to one whole egg a day in a heart-healthy diet, and older people with normal cholesterol up to two. In the Holt satiety index (1995), eggs scored 150, above the white bread reference (100).

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

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Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

This food was measured in people: in the satiety index by Holt and colleagues (1995), which compared 240 kcal servings of 38 foods over two hours, it scored 150 versus 100 for white bread. In other words, it was more filling than the same calories of white bread. Source: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

What to keep in mind on a GLP-1 medication

High in protein
It has at least 10 g of protein per 100 g and 6 g per 100 kcal. Protein is the most filling nutrient per calorie and helps preserve muscle mass during weight loss, which matters especially when a GLP-1 medication reduces your appetite.
Easy to digest
It is a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. This is an editorial judgment based on common patient guidance, not a measurement: everyone tolerates foods differently.
Nutritious in small servings
It provides protein, healthy fats, or other nutrients in a small volume. That is practical when you eat little and every bite needs to count.

Frequently asked questions about eggs

How much protein is in an egg?

An egg, our reference serving of 55 g (2 oz), has about 6.9 g of protein. 100 g (3.5 oz) of eggs has 12.6 g of protein. That is 8.8 g of protein per 100 kcal, which is why they carry our “High in protein” tag.

How many calories does an egg have?

An egg, our reference serving of 55 g (2 oz), has about 79 kcal. 100 g (3.5 oz) of eggs has 143 kcal. That is a low energy density.

Are eggs filling?

Yes, very filling for the calories they provide: our estimated satiety score is 5 out of 5. It is based on: low energy density; a lot of protein per calorie; high water content. They were also measured in people: in the Holt satiety index (1995), with 240 kcal servings, they scored 150 versus 100 for white bread.

How do eggs sit with nausea from a GLP-1 medication?

Based on our tags, this is what matters about eggs on a GLP-1 medication. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. These are general guidelines, not medical advice: everyone tolerates foods differently.

What counts as a normal serving of eggs?

We use 55 g (2 oz) as a typical serving, roughly an egg. That amount provides about 79 kcal, 6.9 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, whole, raw, fresh (FDC ID 171287).accessed .
  2. Clinical trialEuropean Journal of Clinical Nutrition.Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .
  3. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EC) No 589/2008 laying down marketing standards for eggs (Article 4, weight grading).accessed .
  4. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  5. Meta-analysisBMJ.Drouin-Chartier JP, et al. Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis. BMJ. 2020;368:m513. doi:10.1136/bmj.m513.accessed .
  6. Clinical guidelineCirculation (American Heart Association).Carson JAS, et al. Dietary Cholesterol and Cardiovascular Risk: A Science Advisory From the American Heart Association. Circulation. 2020;141(3):e39-e53. doi:10.1161/CIR.0000000000000743.accessed .