One large raw whole egg has about 72 calories, 6.3 g protein, 4.8 g fat, and under 1 g carbs.
Raw eggs show up in normal kitchen moments: a quick egg wash for shine, a yolk stirred into hot rice, a batter you taste before baking, a sauce that never gets a full cook. When you search nutrition facts raw egg, you usually want two things at once: clean numbers and a clear call on safety. This page gives both, without guesswork.
To keep the numbers consistent, the nutrition figures below use “whole, raw egg” and standard retail sizes. Brands, hen feed, and egg size labels can shift the totals a bit, so treat them as solid working ranges, not lab results.
Nutrition Facts Raw Egg For Common Serving Sizes
Egg size labels are based on weight. That’s why a “small” egg and a “jumbo” egg can look close in the carton but land far apart in calories and protein. Use this table when you’re portioning a recipe, building a meal, or logging food.
| Serving Size | Calories | Protein (g) |
|---|---|---|
| Small whole egg (38 g) | 54 | 4.8 |
| Medium whole egg (44 g) | 63 | 5.5 |
| Large whole egg (50 g) | 72 | 6.3 |
| Extra-large whole egg (56 g) | 80 | 7.1 |
| Jumbo whole egg (63 g) | 90 | 7.9 |
| Two large whole eggs (100 g) | 143 | 12.6 |
| 100 g raw whole egg (about 2 large) | 143 | 12.6 |
| Three large whole eggs (150 g) | 215 | 18.9 |
If you track food, this table saves you from the classic mistake: logging “1 egg” when you actually used two, or using a jumbo egg when your app assumes large. The fix is easy—match the size label on your carton.
Nutrition Facts For A Raw Egg By Macro Split
A raw whole egg is low-carb and mostly a mix of protein and fat. The protein is spread across the white and yolk, while most of the fat sits in the yolk. That’s why “just the white” and “whole egg” feel so different in recipes and in your stomach.
Calories And Protein In Plain Terms
If your goal is protein per calorie, eggs sit in a friendly spot. A large raw egg gives you about 6.3 g protein for about 72 calories. Two large eggs push you past 12 g protein, still with under 150 calories. Add cheese, oil, or butter and the math changes fast, so keep your add-ins in mind.
Fat, Cholesterol, And Why The Yolk Matters
The yolk carries the fat-soluble nutrients and most of the cholesterol. That cholesterol number can look scary if you’ve only seen old headlines. Nutrition guidance varies by person and condition, so use the egg as one piece of your full day. If you already keep a tight cap on cholesterol for medical reasons, follow the plan you were given.
Carbs And Sugar
Carbs in a raw whole egg are tiny—under 1 g even in a large egg. That’s why eggs work well in low-carb patterns, as long as the rest of the meal stays in line.
Safety Notes Before You Eat A Raw Egg
Raw eggs can carry germs that cause foodborne illness. Public food-safety agencies say to cook eggs until the yolk and white are firm and to heat egg dishes to a safe temperature. If a recipe will be served with raw or undercooked egg, they point you to pasteurized eggs or pasteurized egg products.
For a straight, official checklist, read the FDA’s guidance on egg safety and follow the handling steps there.
When Pasteurized Eggs Make Sense
Pasteurized shell eggs are treated to reduce risk while keeping the egg usable for recipes that do not get a full cook. If you make Caesar dressing, tiramisu, mousse, eggnog, or any drink that uses a raw egg, pasteurized is the safer pick.
People Who Should Skip Raw Eggs
Some groups face higher risk from foodborne illness, including older adults, pregnant people, young kids, and people with weakened immune systems. In these cases, it’s smart to avoid raw egg and stick with cooked egg or pasteurized products used as directed on the label.
Quick Handling Habits That Lower Risk
- Buy eggs cold from a refrigerated case and get them into your fridge fast.
- Discard cracked or leaking eggs.
- Wash hands and tools after contact with raw egg.
- Keep raw egg away from foods you will eat without cooking.
What Changes The Nutrition Numbers In A Raw Egg
If you compare apps, labels, and databases, you’ll spot small differences. That’s normal. Here’s what usually drives the gap.
Egg Size Labels
Size is the big one. A jumbo egg can be over 60 g, while a small egg can be under 40 g. Same food, different weight, different totals.
Whole Egg Versus White Versus Yolk
Separating changes the macro mix. Whites lean toward protein with almost no fat. Yolks carry fat, cholesterol, and fat-soluble vitamins. If your recipe uses only yolks, log it that way instead of “egg.”
Raw Versus Cooked
Cooking changes water content and weight, which changes “per gram” values. The nutrients do not vanish, but a cooked egg can weigh less due to moisture loss, so numbers can look higher per 100 g. If you track by “1 large egg,” raw and cooked are usually close enough for daily logging.
Using Raw Eggs In Recipes Without Guesswork
Here are practical ways to use the table above in your kitchen so you don’t end up undercounting or overcounting.
For Baking And Batters
Most baking recipes assume large eggs. If your carton is medium or jumbo, you can adjust by weight. A large egg is about 50 g with shell removed. If you own a kitchen scale, you can crack eggs into a bowl and measure the amount you need.
For Sauces And Dressings
Classic emulsions can use raw yolk or whole raw egg. If you’re serving it without a cook step, use pasteurized eggs. Keep the finished sauce cold and follow storage guidance on the product you used.
For Drinks And Shakes
Some people chase a “quick protein” vibe with a raw egg in a drink. The protein bump is real, but the safety risk is also real. If you do it, pasteurized eggs are the safer route. If you just want the nutrition, a cooked egg or a pasteurized liquid egg product can get you there with less risk.
Raw Egg Nutrition Facts That Matter Most
Macros are only part of the story. Eggs also carry a mix of micronutrients. Amounts vary by size and brand, so treat these as typical values for a large egg. If you want to see the full nutrient breakdown in one place, the USDA FoodData Central entry for eggs is a solid reference: USDA FoodData Central nutrient list.
Next is a quick “what it is” table you can scan while planning meals.
| Nutrient | Typical Amount In 1 Large Raw Egg | Where It Shows Up In Real Life |
|---|---|---|
| Choline | About 147 mg | Common in yolk-heavy dishes |
| Vitamin B12 | Small but useful dose | Pairs well with breakfast foods |
| Riboflavin (B2) | Noticeable share | Often higher in the white |
| Selenium | Modest amount | Shows up even in simple egg meals |
| Vitamin D | Small amount | Mostly in the yolk |
| Vitamin A | Small amount | More present in yolk-rich servings |
| Iron | Small amount | More present in the yolk than the white |
| Folate | Small amount | Stacks with greens and legumes |
Smart Swaps If You Want The Same Nutrition With Less Risk
If your plan is “raw egg for protein,” there are easier options that land close on nutrition and feel less sketchy.
Cooked Whole Egg
Cooking keeps the macro totals close and drops food-safety risk. You still get the yolk nutrients and the protein. If you hate rubbery eggs, try a gentle scramble over low heat and pull it off the pan a little early so carryover heat finishes the job.
Pasteurized Liquid Egg Products
These are handy for smoothies, dressings, and recipes where you want the “egg effect” without using a shell egg. Read the label so you know if the product is meant to be used raw or if it still needs cooking.
Egg White Cartons
If you want mostly protein with low fat, cartons can save time and cut waste. They also make it easier to measure portions by volume or weight.
Quick Portion Checks For Common Goals
Use these quick checks to line up the table with your day. They’re simple on purpose.
- About 12 g protein: two large eggs.
- About 18–19 g protein: three large eggs.
- Lower-fat plate: one whole egg plus extra whites.
- Higher-yolk meal: whole eggs or added yolks, then watch added oils.
If you only remember one thing from this page, make it this: size drives the math, and pasteurization drives safer raw use. That’s the clean way to use nutrition facts raw egg without tripping over hidden assumptions.
