Complete Protein
Contains all 9 essential amino acids. High bioavailability.
Raw Egg (Whole)
Raw Egg (Whole) (Raw) contains 12.6g of protein per 100g, with 9.5g fat, 0.7g carbohydrates, and 143 calories. This makes it a moderate protein source and a complete protein with all nine essential amino acids. Source: USDA FoodData Central.
USDA FoodData Central #171287 · Data as of Jan 2026 · All values per 100g
Egg, whole, raw, fresh
Low CarbLow Sugar
| Nutrient | Amount per 100g |
|---|---|
| Protein | 12.6 g |
| Calories | 143 kcal |
| Total fat | 9.5 g |
| Carbohydrates | 0.7 g |
| Saturated fat | 3.126 g |
| Cholesterol | 372 mg |
| Fiber | 0 g |
| Sugars | 0.37 g |
| Sodium | 142 mg |
| Potassium | 138 mg |
How protein-efficient is Raw Egg (Whole)?
Protein Energy
Moderate35%
of calories from protein
Moderate. You're getting protein, but also plenty of carbs or fats.
Fat Ratio
1.3
grams protein per 1g fat
Moderate. Contains a fair amount of fat.
Calories for 30g
342
calories
Pricey. You have to eat 342 calories just to get your protein.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Moderate"Contains moderate saturated fats."
Saturated Fat (Limit)3.126g / 20g*
Cholesterol (Limit)372mg / 300mg*
Healthy Fats (Mono + Poly)5.6g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Low Electrolytes Sodium
142mg
Electrolyte
Potassium
138mg
Electrolyte
Magnesium
12mg
Recovery
Iron
1.75mg
Energy
*Electrolytes support hydration and muscle contraction.
Raw
12.6g
Cooked
13.6g
Similar High-Protein Foods
Compare Raw Egg (Whole)
See how Raw Egg (Whole) stacks up against other protein sources
Source: USDA FoodData Central
Verified: 2026-01-05