Egg

Q: How many calories in cup, sifted of egg?

About 503 calories, with roughly 40.8g of protein. cup, sifted weighs about 85g. Use the slider above for any other portion.

The protein bar of things that were already food.

592

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 3.0 oz

Calories

503

Protein

40.8g

Carbs

Fat

37.3g

Protein 32% Carbs 1% Fat 67%

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Egg is 67% fat by calorie — almost all of it unsaturated.

Dense fuel, not junk. Fat is 9 cal/g vs 4 for protein or carbs — an ounce is a real portion, not a "handful."

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 592 cal. Adjust down for lighter, up for heavier.

Walking

169

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Plain vs. flavored

Numbers on this page are for plain, unsweetened. Flavored versions typically add 8–18g of sugar per container — sometimes more than a scoop of ice cream. Read the panel; the difference is not small.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0 g0%

Sugar0.56 g—

Saturated fat15.069 g75%

Cholesterol1630 mg543%

Sodium476 mg21%

Potassium540 mg11%

Calcium244 mg19%

Iron7.2 mg40%

Magnesium34 mg8%

Zinc3.15 mg29%

Vitamin C0 mg0%

Vitamin E3.88 mg26%

Vitamin A301 mcg33%

Vitamin D8.3 mcg42%

Vitamin B60.499 mg29%

Vitamin B122.96 mcg123%

Folate119 mcg30%

Niacin0.34 mg2%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Butter

125 more calories per 100g · -47g protein.

Cal717 Protein0.8 g Fat81.1 g

Cheese

126 fewer calories per 100g · -38g protein.

Cal466 Protein9.7 g Fat29.5 g

Cheese

179 fewer calories per 100g · -18g protein.

Cal413 Protein29.8 g Fat32.3 g

Common questions

The stuff people actually ask.

How many calories in cup, sifted of egg?

About 503 calories, with roughly 40.8g of protein. cup, sifted weighs about 85g. Use the slider above for any other portion.

Nonfat vs. full-fat — which is better?

Depends on the goal. Nonfat: max protein per calorie, best for a cut. Full-fat: more satiating, some studies link it to better metabolic markers, and it tastes better. Neither is "wrong."

Is egg actually healthy, or is that marketing?

By the numbers on this page: dense in unsaturated fat, fiber, and micronutrients — the "high calorie ≠ unhealthy" case in food form.

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