Nutrition Facts for Eggs
What Is Eggs?
If you are building a routine around an AI calorie tracker, Eggs is the kind of food that makes tracking feel straightforward instead of fussy.
It is easy to “dress up” with spices, herbs, and sauces, which helps you stay consistent without getting bored.
Per 100g, Eggs is low in carbs (1.1g) and provides fat (11g). It can make meals taste satisfying, but it is easier to overshoot calories if you do not portion it.
Tip: If you are tracking intake, log portions using a realistic serving size (not just 100g) so your daily totals reflect what you actually eat.
Calories in Eggs (Per 100g)
The following values are standardized per 100 grams of eggs.
- Calories
155 kcal
- Protein
13 g
- Carbohydrates
1.1 g
- Fat
11 g
Nutrition by Serving Size
Calories and macros for common portion sizes of eggs.
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50g | 77.5 kcal | 6.5 g | 0.6 g | 5.5 g |
| 100g | 155 kcal | 13 g | 1.1 g | 11 g |
| 150g | 232.5 kcal | 19.5 g | 1.7 g | 16.5 g |
| 200g | 310 kcal | 26 g | 2.2 g | 22 g |
Calculate Nutrition for Your Portion
Enter the weight in grams and, if applicable, the cooking method. Totals update in real time.
Positive numbers only
Is Eggs Good for Weight Loss?
Eggs can fit into a weight loss diet when portions are controlled. At 155 calories per 100g, it offers a moderate calorie density, so you can include it in a calorie deficit without blowing your budget. It is low in carbs, making it easy to pair with vegetables and other foods. For best results, combine eggs with plenty of vegetables and a sustainable calorie target from a calorie calculator or calorie deficit calculator.
Health Benefits of Eggs
No single food is “magic,” but choosing foods that you can portion consistently (and actually enjoy) is a big part of sustainable fat loss and better health habits. Here are practical reasons eggs can be a useful addition to a balanced diet:
- Pairs well with higher-protein foods, making it easy to build a balanced meal without guessing.
- Works well for volume-friendly meals when you want to stay full on fewer calories.
- Fits low-carb meal patterns and is easy to combine with high-fiber vegetables.
- Adds satisfaction and flavor to meals, which can make a long-term plan more enjoyable.
Who Is Eggs Best For?
Weight loss
Eggs can fit a weight loss plan when you track portions and keep your daily calorie target realistic.
Muscle gain
Eggs can support muscle gain as part of a higher-calorie day. The key is pairing it with enough protein and total calories over time.
General health
Eggs can be part of a healthy diet when you balance it with vegetables, adequate protein, and overall calorie intake that matches your goals.
How to Use Eggs in Your Diet
Practical ways to include eggs in meals:
- Use it for meal prep: cook once, portion into containers, and rotate flavors (lemon herb, spicy, teriyaki-style).
- Build a simple bowl: eggs + rice or potatoes + a big handful of vegetables + a sauce you love.
- Add it to wraps or sandwiches with crunchy vegetables for volume without many extra calories.
- Make a high-protein salad: add eggs to greens, tomatoes, cucumbers, and a measured dressing.
- Pair it with a higher-carb side on training days, and with extra vegetables on lower-activity days.
- Want a fast macro breakdown? Use the Meal Log Calculator to estimate calories and macros for your full meal (not just one ingredient).
Related Tools
Log eggs and other foods in the Meal Log Calculator. Set daily targets with the calorie calculator and macro calculator.
Related Products
Similar foods you might want to compare or add to your meals: