Egg

Q: How many calories in oz of egg?

About 87 calories, with roughly 3.9g of protein. oz weighs about 28.35g. Use the slider above for any other portion.

The protein bar of things that were already food.

307

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

3.9g

Carbs

3.1g

Fat

6.5g

Protein 18% Carbs 14% 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 307 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%

Sugar10.3 g—

Saturated fat7.11 g36%

Cholesterol917 mg306%

Sodium70 mg3%

Potassium105 mg2%

Calcium124 mg10%

Iron3.7 mg21%

Magnesium10 mg2%

Zinc3.06 mg28%

Vitamin C0 mg0%

Vitamin E2.25 mg15%

Vitamin A316 mcg35%

Vitamin D3.1 mcg16%

Vitamin B60.398 mg23%

Vitamin B121.64 mcg68%

Folate174 mcg44%

Niacin0.037 mg0%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cheese

20 more calories per 100g · +6g protein.

Cal327 Protein20.1 g Fat27.3 g

Cheese

33 more calories per 100g · +11g protein.

Cal340 Protein24.4 g Fat26 g

Cheese

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

Cal351 Protein25.6 g Fat26.6 g

Common questions

The stuff people actually ask.

How many calories in oz of egg?

About 87 calories, with roughly 3.9g 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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