Portions and preparation · USDA nutrition
1 egg (50 g) of boiled or poached whole egg has about 72 calories. Choose your preparation and adjust the amount below.
Portion calculator
Choose a source measure or enter the weight you ate.
Estimated for 1 egg · 50 g
72calories
Egg, whole, boiled or poached
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
FoodData Central Survey Foods (FNDDS) · FDC 2707154 Full nutrition profile →
Choose whole eggs, whites, or yolks and the cooking method before entering the amount. For a boiled or poached egg, use the edible egg without its shell.
A worked portion example
Illustrative calculation: 2 eggs weighs 100 g using the linked record's portion weight × 2. At 143 calories per 100 g, 100 × 143 ÷ 100 = about 143 calories and 12.4 g protein. The two edible eggs use 50 g each. Shells, toast, and toppings are outside the calculation.
Check the exact food and household measure →The boiled-or-poached whole-egg example lists one egg as 50 g. Two eggs use 100 g in this example. For unusually small or large eggs, or chopped eggs weighed for a recipe, use the edible gram weight instead of assuming every egg is 50 g.
Fried eggs with butter, oil, cooking spray, and no added fat have separate entries. If you calculate from the eggs plus a measured amount of fat, keep those components together and avoid also using a prepared-with-fat total for the same eggs.
Use a white-only or yolk-only entry when you separate the egg. Deviled eggs and eggs Benedict are finished dishes with additional ingredients. Choose those preparations when appropriate, or calculate your own filling, sauce, and other components.
Editorial update: . Portion examples are calculations from the linked USDA records.
The 21 exact records in this guide report 17–446 calories in the records' own listed source servings and 52–357 calories per 100 grams. Those are observations from named database records—not a universal range or an estimate of an unseen plate.
Across 18 of 21 named USDA examples, a cup contains 70–804 calories. Their listed weights span 135–245 g, so each calorie value is calculated from that example's own gram weight and published calories per 100 g. The remaining 3 specifically named examples do not list that exact household measure.
Match my meal
For Eggs, begin by separating “Egg, Benedict” from “Egg, yolk only, raw.” Choosing a card filters this source set; it does not infer the portion or fill in ingredients the chosen description does not name.
Showing the first 6 of 21 linked records.
Equal-weight view
Five rank landmarks are shown from all 21 cited records: minimum, 25th-ranked, median-ranked, 75th-ranked, and maximum. Weight is held at 100 grams; source-serving weights are listed in the table.
Shared basis: 100 g · kilocalories
What this page compares
This guide keeps 21 named USDA records in view: 21 direct matches. All sit within “Eggs and omelets.” The exact descriptions remain the unit of comparison; the familiar heading is only the doorway into the evidence.
Why these records appear together: The deterministic grouping rule “normalized first description segment” placed these 21 records together under the exact grouping key “egg.” That rule determines membership before any nutrition result is read.
For Eggs, this page can compare 21 named records from FDC 2707180 through FDC 2707172. It cannot observe which preparation was eaten, recover unnamed additions, or supply the eaten grams.
Read the shared calculation, provenance, and uncertainty method →
Editor’s decision brief
Carry the denominator, exact identity, and strongest observed contrast into every number below.
Portion
The largest source amount is 9.1× the smallest. Read per-serving calorie differences with that mass gap in view.
Composition
The lower endpoint is “white only”; the higher is “yolk only, cooked, fat added.” This isolates density, not ingredient causation.
Discriminator
Of protein, fiber, and sodium, the strongest normalized contrast is between “yolk only, raw” (48 mg) and “Benedict” (468 mg).
Observed source examples
The cards are ordered by calories in each record's listed serving. Serving weights differ, so use per-100-gram values to compare composition. These selected records do not define a calorie range for every eggs.
17kcal
33 g source amount · 52 kcal per 100 g
Inspect this exact record72kcal
50 g source amount · 143 kcal per 100 g
Inspect this exact record446kcal
155 g source amount · 288 kcal per 100 g
Inspect this exact recordImportant: “Lower” begins with Egg, white only, raw; “higher” ends with Egg, Benedict, using each record’s own source amount. Those labels order this selected set only—they are not endpoints for every eggs meal.
Full comparison
For Eggs, serving columns preserve each record’s own listed amount, while calories per 100 g hold weight constant. A dash means the cited record does not supply that field; it does not mean the nutrient is absent.
On smaller screens, focus the table and scroll horizontally to read every column.
| Exact source record | Match | Source amount | Calories | kcal / 100 g | Protein | Fiber | Sodium | USDA |
|---|---|---|---|---|---|---|---|---|
| Egg, Benedict | Direct name match | 155 gUSDA reference amount | 446 kcal | 288 | 21.4 g | 0.9 g | 725 mg | FDC 2707180 ↗ |
| Egg, creamed | Direct name match | 145 gUSDA reference amount | 215 kcal | 148 | 11.3 g | 0.1 g | 526 mg | FDC 2707179 ↗ |
| Egg, deviled | Direct name match | 30 gUSDA reference amount | 59 kcal | 198 | 3.5 g | 0 g | 129 mg | FDC 2707181 ↗ |
| Egg, white only, raw | Direct name match | 33 gUSDA reference amount | 17 kcal | 52 | 3.5 g | 0 g | 55 mg | FDC 2707168 ↗ |
| Egg, white, cooked, fat added | Direct name match | 36 gUSDA reference amount | 36 kcal | 100 | 3.6 g | 0 g | 102 mg | FDC 2707171 ↗ |
| Egg, white, cooked, no added fat | Direct name match | 33 gUSDA reference amount | 17 kcal | 52 | 3.5 g | 0 g | 93 mg | FDC 2707170 ↗ |
| Egg, whole, baked, fat added | Direct name match | 50 gUSDA reference amount | 93 kcal | 185 | 5.8 g | 0 g | 124 mg | FDC 2707166 ↗ |
| Egg, whole, baked, no added fat | Direct name match | 50 gUSDA reference amount | 72 kcal | 143 | 6.2 g | 0 g | 122 mg | FDC 2707165 ↗ |
| Egg, whole, boiled or poached | Direct name match | 50 gUSDA reference amount | 72 kcal | 143 | 6.2 g | 0 g | 65 mg | FDC 2707154 ↗ |
| Egg, whole, fried no added fat | Direct name match | 50 gUSDA reference amount | 72 kcal | 143 | 6.2 g | 0 g | 122 mg | FDC 2707156 ↗ |
| Egg, whole, fried with animal fat or meat drippings | Direct name match | 55 gUSDA reference amount | 103 kcal | 188 | 6.4 g | 0 g | 147 mg | FDC 2707160 ↗ |
| Egg, whole, fried with butter | Direct name match | 55 gUSDA reference amount | 100 kcal | 182 | 6.4 g | 0 g | 145 mg | FDC 2707159 ↗ |
| Egg, whole, fried with cooking spray | Direct name match | 50 gUSDA reference amount | 75 kcal | 149 | 6.1 g | 0 g | 122 mg | FDC 2707161 ↗ |
| Egg, whole, fried with margarine | Direct name match | 55 gUSDA reference amount | 94 kcal | 171 | 6.4 g | 0 g | 151 mg | FDC 2707157 ↗ |
| Egg, whole, fried with oil | Direct name match | 55 gUSDA reference amount | 106 kcal | 192 | 6.4 g | 0 g | 125 mg | FDC 2707158 ↗ |
| Egg, whole, fried, from fast food / restaurant | Direct name match | 55 gUSDA reference amount | 106 kcal | 192 | 6.4 g | 0 g | 125 mg | FDC 2707163 ↗ |
| Egg, whole, pickled | Direct name match | 50 gUSDA reference amount | 77 kcal | 154 | 6.3 g | 0 g | 196 mg | FDC 2707167 ↗ |
| Egg, whole, raw | Direct name match | 50 gUSDA reference amount | 72 kcal | 143 | 6.2 g | 0 g | 65 mg | FDC 2707152 ↗ |
| Egg, yolk only, cooked, fat added | Direct name match | 20 gUSDA reference amount | 71 kcal | 357 | 3 g | 0 g | 34 mg | FDC 2707175 ↗ |
| Egg, yolk only, cooked, no added fat | Direct name match | 17 gUSDA reference amount | 56 kcal | 327 | 2.8 g | 0 g | 28 mg | FDC 2707174 ↗ |
| Egg, yolk only, raw | Direct name match | 17 gUSDA reference amount | 56 kcal | 328 | 2.8 g | 0 g | 8 mg | FDC 2707172 ↗ |
Portion analysis
The listed source amounts run from 17 to 155 grams—a 138-gram gap before composition enters the comparison. Their own source servings run from 17 calories for “white only” to 446 for “Benedict.” At a fixed 100 grams, “white only” is 52 calories and “yolk only, cooked, fat added” is 357—a fixed-weight separation of 305 calories. For Eggs, the serving view answers “how much is in the database portion?”; the 100-gram view answers “how concentrated is the matched record?” Neither reveals how many grams were actually eaten.
The scaling rule: multiply a per-100-gram value by eaten grams ÷ 100. The arithmetic is exact; the result is only as defensible as the record match and portion estimate.
Preparation analysis
The published descriptions distinguish forms such as “Benedict”, “white, cooked, no added fat”, “whole, fried with animal fat or meat drippings”, “whole, fried, from fast food / restaurant”, and “yolk only, raw”. The source formulations contain 18 distinct ingredient codes; examples that appear in only part of the set include salt, table, eggs, grade a, large, egg whole, egg, whole, cooked, hard-boiled, and eggs, grade a, large, egg white. On this Eggs page, those rows make the records inspectable, but they are not a controlled experiment: they cannot tell us that one named input, by itself, caused a nutrient difference.
Database precision is not meal certainty. Retain the exact description beside the number so later corrections remain possible.
What changes the comparison
The family label “Eggs” cannot resolve the differences between Egg, Benedict and Egg, yolk only, raw. The four checks below identify the record wording, source weight, and formulation evidence that can.
The source amounts span 17–155 grams. Compare per 100 grams before reading a serving-calorie gap as a composition gap.
Representative record-level distinctions include “Benedict”, “white, cooked, no added fat”, “whole, fried with animal fat or meat drippings”, “whole, fried, from fast food / restaurant”, and “yolk only, raw”. Those phrases are evidence for choosing a record, not decorative subtitle text.
18 source-input codes appear across the selected records. Their presence and listed weights describe USDA formulations, not finished plated proportions.
Even “Egg, Benedict” leaves the eaten grams and unnamed oils, sauces, toppings, substitutions, or leftovers unresolved. Preserve those Eggs unknowns for correction instead of converting them into false precision.
Record matching
Read the source name as a sequence of decisions. First confirm that eggs is the right meal family. Then resolve the phrases that actually separate this set—“Benedict”, “whole, baked, no added fat”, “whole, fried with margarine”, and “yolk only, raw”—before comparing gram weight. If a package, menu, or known recipe provides a closer first-party description, prefer it and keep this USDA record as a transparent fallback.
Explore this meal family
Use a focused guide when its description matches your meal. Each one keeps its own exact source records and links back to this broader family.
Decision support from the exact records on this page
These conclusions and reading paths are computed from 21 exact records behind Eggs source-record guide. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.
Equal-weight result
Egg, yolk only, raw reports 5.4 µg versus 0 µg for Egg, white only, raw: a 5.4 µg difference when both are normalized to 100 g.
Inspect the underlying evidenceThe denominator changes the answer
Egg, deviled reports 198 kcal per 100 g and 59 kcal in USDA source amount (30 g). Egg, creamed reports a lower 148 kcal per 100 g but a higher 215 kcal in USDA source amount (145 g).
Choose the record before reading the number
The page keeps both records at the same 100 g denominator and makes Preparation wording (baked, roasted, or broiled versus boiled or poached) the explicit record-description contrast. It does not show that the wording difference caused a nutrient difference. Pick the description that matches the food in front of you rather than averaging away the distinction.
Inspect the underlying evidenceContextual knowledge graph
For Eggs source-record guide, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.
Both records appear in this page’s evidence set. The explicit record-description contrast is Preparation wording: baked, roasted, or broiled versus boiled or poached; it is a selection cue, not evidence of cause.
Follow this evidence path Compare two records on this page Egg, whole, baked, fat added vs Egg, whole, rawBoth records appear in this page’s evidence set. The explicit record-description contrast is Preparation wording: baked, roasted, or broiled versus raw; it is a selection cue, not evidence of cause.
Follow this evidence path 21 context records in this source topic Eggs and omeletsEgg, Benedict and Egg, creamed belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.
Follow this evidence path A formulation detail that separates records Eggs, Grade A, Large, egg wholeUSDA input 1123 appears in 11 of 21 context records; its summed listed input weight spans 100–100 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.
Follow this evidence path A formulation detail that separates records Salt, tableUSDA input 2047 appears in 16 of 21 context records; its summed listed input weight spans 0.3–0.8 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.
Follow this evidence path Put the observed spread in corpus context Vitamin D: density and serving contextIn this page’s records, vitamin D runs from 0 µg in Egg, white only, raw to 5.4 µg in Egg, yolk only, raw, all per 100 g.
Follow this evidence path Put the observed spread in corpus context Iron: density and serving contextIn this page’s records, iron runs from 0.1 mg in Egg, white only, raw to 2.7 mg in Egg, yolk only, raw, all per 100 g.
Follow this evidence path