Eggs Macros: The Complete Nutrition Guide
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
- Protein Omelette: 2 whole eggs + 4 whites + vegetables + cheese
- Shakshuka: Eggs poached in spiced tomato sauce with feta
- Egg Muffins: Whisk eggs with vegetables and protein, bake in muffin tin
Meal Prep Ideas
- Hard-Boiled Eggs: Batch cook a dozen for the week (5-7 day shelf life)
- Egg Bites: Bake egg mixture in silicone molds, freeze and reheat
- 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
- Large eggs (standard): Most consistent for tracking
- Liquid egg whites: Convenient, pre-separated
- 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)