Eggs Macros: Complete Nutrition Breakdown

Eggs are nature’s most perfect protein package. Affordable, versatile, and nutrient-dense, eggs have been a dietary staple for thousands of years. Whether you eat them whole or separate whites and yolks, understanding egg macros helps you make the most of this nutritional powerhouse.

Quick Macro Summary

Per 100g (whole egg, raw):

Macro	Amount
Calories	143 kcal
Protein	13g
Carbohydrates	0.7g
Fat	10g
Fiber	0g

Per large egg (50g):

Macro	Amount
Calories	72 kcal
Protein	6.3g
Carbohydrates	0.4g
Fat	5g
Cholesterol	186mg

Egg Size Guide and Macros

Egg sizes vary significantly. Here’s the breakdown:

Size	Weight	Calories	Protein	Fat
Small	38g	54	4.8g	3.8g
Medium	44g	63	5.5g	4.4g
Large	50g	72	6.3g	5g
Extra Large	56g	80	7g	5.6g
Jumbo	63g	90	7.9g	6.3g

Pro tip: Most recipes and nutrition databases default to “large” eggs. When tracking, verify the size of the eggs you’re using.

Whole Egg vs. Egg White vs. Yolk

Understanding the parts helps optimize your macros:

Per Large Egg

Component	Calories	Protein	Fat	Carbs
Whole egg	72	6.3g	5g	0.4g
Egg white only	17	3.6g	0.1g	0.2g
Egg yolk only	55	2.7g	4.5g	0.6g

Key insight: The white has most of the protein with almost zero fat. The yolk contains more fat, calories, and all of the nutrients.

Nutritional Comparison

Nutrient	White	Yolk
Protein	57%	43%
Fat	1%	99%
Cholesterol	0%	100%
Vitamin A	0%	100%
Vitamin D	0%	100%
Vitamin B12	6%	94%
Choline	5%	95%
Iron	0%	100%

Detailed Nutritional Breakdown

Protein Quality

Eggs provide the gold standard of protein:

• Complete protein: All 9 essential amino acids
• Bioavailability score: 100 (reference standard)
• PDCAAS: 1.0 (highest possible)
• Leucine: 0.5g per egg (key for muscle synthesis)

The biological value of egg protein is used as the reference against which all other proteins are measured.

Fat Profile (per large egg)

Fat Type	Amount
Saturated fat	1.6g
Monounsaturated fat	1.8g
Polyunsaturated fat	1g
Omega-3	0.04g (standard) to 0.2g (omega-3 enriched)

Micronutrients

Eggs are incredibly nutrient-dense, especially the yolks:

Nutrient	Per Large Egg	% Daily Value
Choline	147mg	27%
Selenium	15.4mcg	28%
Vitamin B12	0.6mcg	25%
Riboflavin (B2)	0.2mg	15%
Vitamin D	1.1mcg	6%
Vitamin A	80mcg	9%
Phosphorus	86mg	7%

Choline highlight: Eggs are one of the best sources of choline, essential for brain health and liver function. Most people don’t get enough.

Egg Variations and Their Macros

By Type

Egg Type	Calories	Protein	Fat	Notes
Chicken (standard)	72	6.3g	5g	Most common
Omega-3 enriched	72	6.3g	5g	Higher omega-3
Duck	130	9g	10g	Richer, larger
Quail	14	1.2g	1g	Per egg
Turkey	135	11g	9g	Larger
Goose	265	20g	19g	Large, rich

By Preparation Method (1 large egg)

Method	Calories	Notes
Boiled (hard or soft)	72	No added fat
Poached	72	No added fat
Scrambled (no added fat)	72	Use non-stick
Scrambled (with butter)	100+	+30 cal per tsp butter
Fried (butter/oil)	95+	+20-30 cal
Omelette (with fillings)	Varies	Add filling macros

Egg Products

Product	Per 100g	Protein	Fat	Carbs
Liquid egg whites	47	10g	0g	0.7g
Liquid whole eggs	143	13g	10g	0.7g
Egg white powder	382	82g	0g	4g
Whole egg powder	594	47g	41g	4g

How Eggs Fit Your Macro Diet

For Muscle Building

Eggs support muscle growth:

• Complete protein with high leucine
• Easy to add to any meal
• Affordable protein source

Bulk breakfast: 4 whole eggs + 2 whites + toast + avocado = 520 cal, 34g protein, 30g carbs, 30g fat

For Fat Loss

Eggs excel for cutting:

• Highly satiating (eggs rank high on satiety index)
• Protein-dense, especially whites
• Versatile for any meal

Cut breakfast: 2 whole eggs + 4 whites scrambled + vegetables = 230 cal, 28g protein, 5g carbs, 11g fat

For Keto

Eggs are keto staples:

• Virtually zero carbs
• High fat in yolks
• Complete nutrition

Keto breakfast: 3-egg omelette with cheese, spinach, bacon = 450 cal, 30g protein, 3g carbs, 35g fat

For Budget-Conscious Tracking

Eggs offer exceptional value:

• ~$0.25-0.40 per egg (12-18 eggs per dozen)
• ~$0.04-0.06 per gram of protein
• One of the cheapest quality protein sources available

Meal Ideas Using Eggs

High-Protein Meals

1. Protein Omelette: 2 whole eggs + 4 whites + vegetables + cheese
2. Shakshuka: Eggs poached in spiced tomato sauce with feta
3. Egg Muffins: Whisk eggs with vegetables and protein, bake in muffin tin

Meal Prep Ideas

1. Hard-Boiled Eggs: Batch cook a dozen for the week (5-7 day shelf life)
2. Egg Bites: Bake egg mixture in silicone molds, freeze and reheat
3. Breakfast Burritos: Scrambled eggs + beans + cheese, wrap and freeze

Quick Recipes

• Microwave Scrambled Eggs: 2 minutes in microwave-safe bowl
• Egg in a Hole: Egg fried in center of toast
• Egg Salad: Hard-boiled eggs + mayo + mustard + seasonings
• Quick Fried Rice: Cold rice + scrambled eggs + soy sauce + vegetables

Comparison to Other Protein Sources

Protein (per 100g)	Calories	Protein	Fat	Cost
Whole eggs	143	13g	10g	$
Egg whites	47	10g	0g	$$
Chicken breast	165	31g	3.6g	$$
Greek yogurt	97	17g	0.7g	$$
Cottage cheese	98	11g	4g	$
Whey protein	400	80g	4g	$$$

Key insight: Eggs provide moderate protein with more fat than lean meats. The value comes from complete nutrition (not just protein) at low cost.

Egg Whites for Maximum Protein

When cutting calories, egg whites offer extreme efficiency:

Egg White Comparison (per 100 calories)

Food	Protein per 100 cal
Liquid egg whites	21g
Chicken breast	19g
Whole eggs	9g
Greek yogurt	18g

Best use for egg whites:

• Adding volume to scrambles (2 whole + 4 whites)
• Protein boost without fat
• Cutting phases when every calorie counts

Don’t fear whole eggs though: The yolk’s nutrients (choline, vitamin D, B12) are too valuable to skip entirely.

Tips for Tracking Egg Macros

Weighing Accuracy

• Weigh without shell: Shell accounts for ~10% of total weight
• Use consistent size: Know if yours are medium, large, or extra-large
• Account for cooking additions: Oil, butter, cheese add up fast

Common Portions

Portion	Calories	Protein
1 large egg	72	6.3g
2 large eggs	144	12.6g
3 large eggs	216	18.9g
1 cup liquid egg whites	126	26g
1 cup scrambled (w/milk)	220	15g

Restaurant Estimates

• Diner 2-egg breakfast: ~2 large eggs + 1 tbsp butter = 200 cal
• Egg sandwich: 1-2 eggs + cheese + bread = 350-450 cal
• Omelette (restaurant): Often 3-4 eggs + fillings = 400-600 cal

Common Egg Questions

How many eggs can I eat per day? Current research supports eating 1-3 whole eggs daily for most people. Up to 7 eggs per week shows no increased cardiovascular risk in healthy individuals. Those with high cholesterol or diabetes should consult their doctor.

Do eggs raise cholesterol? Dietary cholesterol has less impact on blood cholesterol than previously thought. For most people, eggs don’t significantly raise LDL (“bad”) cholesterol. The body adjusts its own cholesterol production based on intake.

Are egg whites better than whole eggs? Depends on goals:

• For maximum protein per calorie: Yes, egg whites win
• For overall nutrition: No, whole eggs provide essential nutrients
• Best approach: Mix whole eggs and whites (e.g., 2 whole + 2 whites)

Brown vs. white eggs — any difference? No nutritional difference. Shell color depends on hen breed. Macros are identical.

Are omega-3 eggs worth it? Omega-3 eggs contain 3-5x more omega-3s due to hens’ diet (flax, algae). If you don’t eat fatty fish regularly, they’re worth the premium (~$1 more per dozen).

Buying Guide

Best Options for Macro Tracking

1. Large eggs (standard): Most consistent for tracking
2. Liquid egg whites: Convenient, pre-separated
3. Omega-3 enriched: Better nutrition, similar macros

Quality Tiers

Type	Price	Benefits
Conventional	$	Same macros, basic
Cage-free	$$	Ethical, same macros
Free-range	$$	Some outdoor access
Pasture-raised	$$$	Best nutrition, happiest hens
Organic	$$$	No antibiotics/hormones

Macros are nearly identical across all types. Premium eggs may have slightly more omega-3s and vitamin E, but the main differences are ethical and environmental.

Storage

• Refrigerate: 3-5 weeks from purchase
• Hard-boiled: 1 week refrigerated
• Egg whites (opened): 2-4 days
• Don’t freeze raw shell eggs: Texture suffers

The Bottom Line

Eggs provide 6.3g of the highest-quality protein per egg at just 72 calories. They’re one of the most nutrient-dense foods available, affordable, and infinitely versatile. Use whole eggs for complete nutrition, add whites for protein efficiency, and don’t fear the yolk — it contains most of the vitamins and minerals. For optimal nutrition on any macro diet, eggs deserve a regular spot in your meal plan.

Macro summary (2 large eggs):

• Calories: 144
• Protein: 12.6g (complete, highly bioavailable)
• Fat: 10g (mix of saturated and unsaturated)
• Carbs: 0.8g (negligible)