Egg

Q: How many calories in oz of egg?

About 84 calories, with roughly 4.4g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

The protein bar of things that were already food.

296

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

4.4g

Carbs

0.2g

Fat

7.3g

Protein 21% Carbs 1% Fat 78%

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Egg is 78% 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 296 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%

Sugar0.16 g—

Saturated fat8.615 g43%

Cholesterol991 mg330%

Sodium67 mg3%

Potassium121 mg3%

Calcium134 mg10%

Iron4.55 mg25%

Magnesium11 mg3%

Zinc3.17 mg29%

Vitamin C0 mg0%

Vitamin E2.24 mg15%

Vitamin A422 mcg47%

Vitamin D6 mcg30%

Vitamin B60.412 mg24%

Vitamin B121.9 mcg79%

Folate151 mcg38%

Niacin0.031 mg0%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cheese

31 more calories per 100g · +5g protein.

Cal327 Protein20.1 g Fat27.3 g

Cheese

43 fewer calories per 100g · -6g protein.

Cal253 Protein9.2 g Fat22.8 g

Cheese

44 more calories per 100g · +9g protein.

Cal340 Protein24.4 g Fat26 g

Common questions

The stuff people actually ask.

How many calories in oz of egg?

About 84 calories, with roughly 4.4g of protein. oz weighs about 28.35g. 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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