EggEgg

143

kcal / 100g

347

kcal / 1 cup (4.86 large eggs)

4 things to watch for

Egg-FreeLow-CalorieLow-FatVegan

Dairy-FreeGluten-FreeHigh-ProteinKetoLow-CarbLow-SugarNut-FreePalm Oil FreeSoy-FreeVegetarian

Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.

Also labeled as

Cage Free Eggs, Liquid Whole Eggs

Allergens

This food directly contains the following allergen, declarable under EU Regulation 1169/2011 Annex II (the EU’s 14 major allergens) — not a “may contain” cross-contact warning.

Eggs

Nutrition Facts (per 100g)

Nutrient	Amount	%DV
Energy	143kcal	—
Protein	12.56g	25%
Total lipid (fat)	9.51g	12%
Fatty acids, total saturated	3.126g	16%
Cholesterol	372mg	124%
Carbohydrate, by difference	0.72g	0%
Fiber, total dietary	0g	0%
Total Sugars	0.37g	—
Sodium, Na	142mg	6%

Vitamins & Minerals

Calcium, Ca56mg (7% NRV)

Iron, Fe1.75mg (13% NRV)

Potassium, K138mg (7% NRV)

Magnesium, Mg12mg (3% NRV)

Phosphorus, P

Phosphorus contributes to normal energy-yielding metabolism EU register →

Phosphorus contributes to normal function of cell membranes EU register →

Phosphorus contributes to the maintenance of normal bones EU register →

Phosphorus contributes to the maintenance of normal teeth EU register →

198mg (28% NRV)

Zinc, Zn1.29mg (13% NRV)

Copper, Cu0.072mg (7% NRV)

Manganese, Mn0.028mg (1% NRV)

Selenium, Se

Selenium contributes to normal spermatogenesis EU register →

Selenium contributes to the maintenance of normal hair EU register →

Selenium contributes to the maintenance of normal nails EU register →

Selenium contributes to the normal function of the immune system EU register →

Selenium contributes to the normal thyroid function EU register →

Selenium contributes to the protection of cells from oxidative stress EU register →

30.7µg (56% NRV)

Vitamin A, RAE

Vitamin A contributes to normal iron metabolism EU register →

Vitamin A contributes to the maintenance of normal mucous membranes EU register →

Vitamin A contributes to the maintenance of normal skin EU register →

Vitamin A contributes to the maintenance of normal vision EU register →

Vitamin A contributes to the normal function of the immune system EU register →

Vitamin A has a role in the process of cell specialisation EU register →

160µg (20% NRV)

Vitamin C, total ascorbic acid0mg (0% NRV)

Vitamin D (D2 + D3)

Vitamin D contributes to normal absorption/utilisation of calcium and phosphorus EU register →

Vitamin D contributes to normal blood calcium levels EU register →

Vitamin D contributes to the maintenance of normal bones EU register →

Vitamin D contributes to the maintenance of normal muscle function EU register →

Vitamin D contributes to the maintenance of normal teeth EU register →

Vitamin D contributes to the normal function of the immune system EU register →

Vitamin D has a role in the process of cell division EU register →

Vitamin D contributes to the normal function of the immune system in children. EU register →

2µg (40% NRV)

Vitamin E (alpha-tocopherol)1.05mg (9% NRV)

Vitamin K (phylloquinone)0.3µg (0% NRV)

Thiamin0.04mg (4% NRV)

Riboflavin

Riboflavin contributes to normal energy-yielding metabolism EU register →

Riboflavin contributes to normal functioning of the nervous system EU register →

Riboflavin contributes to the maintenance of normal mucous membranes EU register →

Riboflavin contributes to the maintenance of normal red blood cells EU register →

Riboflavin contributes to the maintenance of normal skin EU register →

Riboflavin contributes to the maintenance of normal vision EU register →

Riboflavin contributes to the normal metabolism of iron EU register →

Riboflavin contributes to the protection of cells from oxidative stress EU register →

Riboflavin contributes to the reduction of tiredness and fatigue EU register →

0.457mg (33% NRV)

Niacin0.075mg (0% NRV)

Vitamin B-60.17mg (12% NRV)

Folate, total

Folate contributes to normal amino acid synthesis EU register →

Folate contributes to normal blood formation EU register →

Folate contributes to normal homocysteine metabolism EU register →

Folate contributes to normal psychological function EU register →

Folate contributes to the normal function of the immune system EU register →

Folate contributes to the reduction of tiredness and fatigue EU register →

Folate has a role in the process of cell division EU register →

47µg (24% NRV)

Vitamin B-12

Vitamin B12 contributes to normal energy-yielding metabolism EU register →

Vitamin B12 contributes to normal functioning of the nervous system EU register →

Vitamin B12 contributes to normal homocysteine metabolism EU register →

Vitamin B12 contributes to normal psychological function EU register →

Vitamin B12 contributes to normal red blood cell formation EU register →

Vitamin B12 contributes to the normal function of the immune system EU register →

Vitamin B12 contributes to the reduction of tiredness and fatigue EU register →

Vitamin B12 has a role in the process of cell division EU register →

0.89µg (36% NRV)

Diet Compatibility

VeganNo
No — Egg is not vegan.
Based on Open Food Facts ingredient analysis. How we set this
VegetarianYes
Yes — Egg is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
Palm Oil FreeYes
Yes — Egg is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
Gluten-FreeYes
Yes — Egg is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Dairy-FreeYes
Yes — Egg is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Nut-FreeYes
Yes — Egg is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
Soy-FreeYes
Yes — Egg is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Egg-FreeNo
No — Egg is not egg-free. Deciding ingredient: eggs.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
KetoYes
Yes — Egg is keto-friendly (0.72 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-CarbYes
Yes — Egg is low-carb (0.72 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-SugarYes
Yes — Egg is low in sugar (0.37 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
High-ProteinYes
Yes — Egg is high in protein (12.56 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
Low-FatNo
No — Egg is not low-fat (9.51 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
Low-CalorieNo
No — Egg is not low-calorie (143 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this

Read the sourced research

Eggs are classified as a low-FODMAP food and included among safe protein choices on that diet.

They carry negligible carbohydrate, which is why they're such a straightforward fit. ^[8]
Animal protein sources like eggs are generally low-FODMAP because they contain very little or no carbohydrate on their own.

What's added around them — breadcrumbs, onion, garlic, sauces, or gravy — is what can turn an egg dish into a FODMAP trigger, not the egg itself. ^[9]
Egg allergy prevalence in children is estimated at 1.6% to 3.2% across various reviews, making it one of the more common childhood food allergies.

That range reflects differences in study design rather than a single settled number. ^[10]
A large US household survey found food-challenge-confirmed egg allergy at 0.9% overall in children and 1.3% in children under 5, peaking at 2% in ages 1-2.

About 64.2% of egg-allergic children in that same survey reported tolerating baked egg even when they reacted to less-cooked forms. ^[11]
Estimates of egg allergy in children under 5 in North America and Western Europe range from 0.5% to 2.5% across different reviews.

Self-reported allergy rates consistently run higher than rates confirmed by an actual food challenge, which likely explains much of that spread. ^[12]
Cross-reactivity between hen egg white and duck, goose, or turkey egg white is believed to be rare by allergy specialists.

Most people with a hen egg allergy can eat chicken meat without any symptoms at all. ^[13]

Health Benefits

A large meta-analysis of three US cohort studies found moderate egg intake, up to about one egg a day, wasn't associated with overall cardiovascular disease risk in the general population. It may even track with lower risk in Asian populations.

Among people with type 2 diabetes specifically, the pooled relative risk of cardiovascular disease rose to 1.25 per additional egg per day, though with considerable variation between the underlying studies. ^[1]
A cohort of US health professionals found daily egg consumption was associated with a higher risk of developing type 2 diabetes.

This is observational, self-reported data, so it points to an association worth noting rather than a confirmed cause-and-effect relationship. ^[2]
A 5-week randomized crossover trial found saturated fat intake, not dietary cholesterol, was the factor positively linked to LDL cholesterol.

A diet with 2 eggs a day and low saturated fat actually lowered LDL versus a high-saturated-fat control diet containing just 1 egg a week. ^[3]
Most systematic reviews and meta-analyses to date find no association between egg consumption and cardiovascular disease risk.

A minority do report increased risk, particularly in the diabetes subgroup, and RCT meta-analyses on eggs and blood lipids show genuinely mixed results rather than a single clean answer. ^[4]
In older adults, eating 1 egg a day for 5 weeks raised serum lutein by about 26% and zeaxanthin by about 38%.

These carotenoids accumulate in the retina, and low intake of them is considered a risk factor for age-related macular degeneration. ^[5]
Lutein from eggs is more readily absorbed into the bloodstream than lutein from other dietary sources, likely thanks to components in egg yolk such as lecithin.

Direct evidence that eating eggs specifically lowers macular-degeneration risk is more limited than this biomarker evidence — worth reading as two related but separate claims. ^[6]

Storage & Buying Tips

The FDA recommends refrigerating eggs promptly at 40°F or below, in their original carton, and using them within about 3 weeks for best quality.

Cooking to a safe internal temperature also destroys Salmonella, which can be present even in a clean, unbroken shell. Cook eggs until both white and yolk are firm, or use pasteurized eggs in any dish that won't be fully cooked.

Cooked eggs and egg dishes shouldn't sit out of the fridge for more than 2 hours. ^[7]

Frequently Asked Questions

Can you eat eggs every day safely?

For most people, yes — large studies find moderate egg intake, around one egg a day, isn't linked to higher cardiovascular disease risk in the general population.

The picture is less settled for people with type 2 diabetes, where some evidence suggests somewhat higher risk with frequent egg consumption, so findings across studies remain mixed rather than fully resolved. ^[1]

Is it safe to eat raw eggs during pregnancy?

Guidance genuinely differs by country. US guidance (CDC) flags undercooked or raw eggs as a riskier choice in pregnancy, mainly because of Salmonella, and recommends cooking to 160-165°F or using pasteurized eggs for anything that won't be fully cooked.

UK guidance (NHS) is more permissive: eggs bearing the British Lion mark, from flocks vaccinated against Salmonella, are considered safe raw or partially cooked in pregnancy, while uncertified eggs should still be cooked until firm. ^[14]

What are the signs of an egg allergy in toddlers?

Typical reactions, usually within minutes of exposure, include hives, skin redness, vomiting, stomach ache, and tingling or swelling of the mouth, lips, face, or eyes.

More severe anaphylaxis warning signs — wheezing, tongue or throat swelling, persistent cough, dizziness, or becoming pale and floppy — are a medical emergency. Eczema and a family history of allergies both raise the odds of a child developing a food allergy in the first place. ^[15]

Does washing eggs before storing remove their natural protection?

No — and the USDA specifically advises against washing eggs at home. Doing so isn't necessary and can actually raise contamination risk, since wash water can get drawn into the egg through tiny pores in the shell.

Commercial egg processors wash and sanitize under carefully controlled, regulated temperature conditions built specifically to avoid that problem. ^[16]

How long do hard-boiled eggs last in the fridge?

About a week. Hard-cooked eggs, whether still in the shell or already peeled, should go into the refrigerator within 2 hours of cooking and get used within roughly 7 days, per USDA and FDA guidance. ^[7]

What happens to cholesterol levels if you eat two eggs daily?

In a 2025 randomized controlled trial, 2 eggs a day as part of a low-saturated-fat diet for 5 weeks actually lowered LDL cholesterol compared with a high-saturated-fat diet containing just 1 egg a week.

Across that trial's diets, saturated fat intake — not dietary cholesterol — was the factor tied to LDL changes, which complicates the simple "eggs raise cholesterol" framing. ^[3]

Found in these products

1 product in our database contains Egg.

Bolachas Recheadas Framboesa

Cudey

VeganGluten-FreeKeto

Sources & Last Updated

Nutrition data: USDA FoodData Central, “Egg, whole, raw, fresh” (SR Legacy, fdcId 171287), updated 2026-08-28.

Research reviewed 2026-08-28.