Egg

Q: How many calories in oz of egg?

About 41 calories, with roughly 3.5g of protein. oz weighs about 28g. Use the slider above for any other portion.

The protein bar of things that were already food.

147

cal per 100 g

Portion explorer

How much are you eating?

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

= 1.0 oz

Calories

Protein

3.5g

Carbs

0.3g

Fat

2.8g

Protein 35% Carbs 3% Fat 63%

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Egg is 63% 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 147 cal. Adjust down for lighter, up for heavier.

Walking

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%

Sugar0.25 g—

Saturated fat3.382 g17%

Cholesterol372 mg124%

Sodium128 mg6%

Potassium135 mg3%

Calcium62 mg5%

Iron1.74 mg10%

Magnesium9 mg2%

Zinc1.32 mg12%

Vitamin C0 mg0%

Vitamin E0.72 mg5%

Vitamin A171 mcg19%

Vitamin D2.6 mcg13%

Vitamin B60.188 mg11%

Vitamin B121 mcg42%

Folate87 mcg22%

Niacin0.103 mg1%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cheese

106 more calories per 100g · -3g protein.

Cal253 Protein9.2 g Fat22.8 g

Cheese

180 more calories per 100g · +8g protein.

Cal327 Protein20.1 g Fat27.3 g

Cheese

193 more calories per 100g · +12g protein.

Cal340 Protein24.4 g Fat26 g

Common questions

The stuff people actually ask.

How many calories in oz of egg?

About 41 calories, with roughly 3.5g of protein. oz weighs about 28g. 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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