Egg

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

About 448 calories, with roughly 22.5g of protein. cup, sifted weighs about 67g. Use the slider above for any other portion.

The protein bar of things that were already food.

669

cal per 100 g

Portion explorer

How much are you eating?

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

= 2.4 oz

Calories

448

Protein

22.5g

Carbs

0.4g

Fat

39.6g

Protein 20% Carbs 0% Fat 80%

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Egg is 80% 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.

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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 669 cal. Adjust down for lighter, up for heavier.

Walking

191

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%

Sugar0.23 g—

Saturated fat20.334 g102%

Cholesterol2307 mg769%

Sodium149 mg6%

Potassium264 mg6%

Calcium289 mg22%

Iron9.56 mg53%

Magnesium26 mg6%

Zinc7.73 mg70%

Vitamin C0 mg0%

Vitamin E4.81 mg32%

Vitamin A483 mcg54%

Vitamin D10.4 mcg52%

Vitamin B60.742 mg44%

Vitamin B125.11 mcg213%

Folate209 mcg52%

Niacin0.083 mg1%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Butter

48 more calories per 100g · -33g protein.

Cal717 Protein0.8 g Fat81.1 g

Cheese

203 fewer calories per 100g · -24g protein.

Cal466 Protein9.7 g Fat29.5 g

Cheese

256 fewer calories per 100g · -4g protein.

Cal413 Protein29.8 g Fat32.3 g

Common questions

The stuff people actually ask.

How many calories in cup, sifted of egg?

About 448 calories, with roughly 22.5g of protein. cup, sifted weighs about 67g. 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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