Egg, Whole, Raw, Fresh
Serving Size 1 cup (4.86 large eggs)
Nutritional Value and Analysis
Egg, Whole, Raw, Fresh with a serving size of 1 cup (4.86 large eggs) has a total of 347.49 calories with 23.11 grams of fat. The serving size is equivalent to 243 grams of food and contains 207.99 calories from fat. This item is classified as dairy and egg products foods.
This food is a good source of protein, phosphorus, selenium, vitamin a, rae, vitamin d, riboflavin, pantothenic acid, vitamin b-12, choline, tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, tyrosine, valine and histidine but is high in fat, cholesterol and saturated fats. Egg, Whole, Raw, Fresh is a high fat food because 59.85% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.
Protein 60% of DV
A serving of 243 grams of egg, whole, raw, fresh has 60% of the recommended daily needs of protein.
Fat 36% of DV
A serving of 243 grams of egg, whole, raw, fresh has 36% of the recommended daily intake of fat.
Phosphorus 38% of DV
A serving of 243 grams of egg, whole, raw, fresh has 38% of the recommended daily needs of phosphorus.
Selenium 136% of DV
A serving of 243 grams of egg, whole, raw, fresh has 136% of the recommended daily needs of selenium.
Vitamin A, RAE 43% of DV
A serving of 243 grams of egg, whole, raw, fresh has 43% of the recommended daily needs of vitamin a, rae.
Vitamin D 50% of DV
A serving of 243 grams of egg, whole, raw, fresh has 50% of the recommended daily needs of vitamin d.
Riboflavin 85% of DV
A serving of 243 grams of egg, whole, raw, fresh has 85% of the recommended daily needs of riboflavin.
Pantothenic Acid 75% of DV
A serving of 243 grams of egg, whole, raw, fresh has 75% of the recommended daily needs of pantothenic acid.
Vitamin B-12 90% of DV
A serving of 243 grams of egg, whole, raw, fresh has 90% of the recommended daily needs of vitamin b-12.
Choline 130% of DV
A serving of 243 grams of egg, whole, raw, fresh has 130% of the recommended daily needs of choline.
Tryptophan 124% of DV
A serving of 243 grams of egg, whole, raw, fresh has 124% of the recommended daily needs of tryptophan.
Threonine 104% of DV
A serving of 243 grams of egg, whole, raw, fresh has 104% of the recommended daily needs of threonine.
Isoleucine 131% of DV
A serving of 243 grams of egg, whole, raw, fresh has 131% of the recommended daily needs of isoleucine.
Leucine 94% of DV
A serving of 243 grams of egg, whole, raw, fresh has 94% of the recommended daily needs of leucine.
Lysine 90% of DV
A serving of 243 grams of egg, whole, raw, fresh has 90% of the recommended daily needs of lysine.
Methionine 74% of DV
A serving of 243 grams of egg, whole, raw, fresh has 74% of the recommended daily needs of methionine.
Phenylalanine 77% of DV
A serving of 243 grams of egg, whole, raw, fresh has 77% of the recommended daily needs of phenylalanine.
Tyrosine 50% of DV
A serving of 243 grams of egg, whole, raw, fresh has 50% of the recommended daily needs of tyrosine.
Valine 133% of DV
A serving of 243 grams of egg, whole, raw, fresh has 133% of the recommended daily needs of valine.
Histidine 82% of DV
A serving of 243 grams of egg, whole, raw, fresh has 82% of the recommended daily needs of histidine.
Cholesterol 301% of DV
A serving of 243 grams of egg, whole, raw, fresh has 301% of the recommended daily intake of cholesterol.
Saturated Fats 38% of DV
A serving of 243 grams of egg, whole, raw, fresh has 38% of the recommended daily intake of saturated fats.
Nutrition Facts
Serving Size 1 cup (4.86 large eggs) (243 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 347.49 | Calories from Fat 208 | |
| % Daily Value* | ||
| Total Fat 23.1g | 36% | |
| Saturated Fat 7.6g | 38% | |
| Trans Fat 0.09g | ||
| Cholesterol 904mg | 301% | |
| Sodium 345.1mg | 14% | |
| Total Carbohydrate 1.8g | 1% | |
| Dietary Fiber 0g | 0% | |
| Sugars 1g | ||
| Protein 31g | ||
| Vitamin A 26% | Vitamin C 0% |
| Calcium 10% | Iron 24% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 1312.2 IU | 26% | |
| → Vitamin A, RAE | 388.8 µg | 43% | |
| → Alpha Carotene | 0 µg | - | |
| → Beta Carotene | 0 µg | - | |
| → Beta Cryptoxanthin | 21.87 µg | - | |
| → Lutein + zeaxanthin | 1222.29 µg | - | |
| → Lycopene | 0 µg | - | |
| Vitamin B-12 | 2.16 µg | 90% | |
| Vitamin B-6 | 0.41 mg | 24% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin D | 199.26 IU | 50% | |
| → Vitamin D3 | 4.86 µg | - | |
| Vitamin E | 2.55 mg | 17% | |
| → Beta Tocopherol | 0.02 mg | - | |
| → Delta Tocopherol | 0.15 mg | - | |
| → Gamma Tocopherol | 1.22 mg | - | |
| → Alpha Tocotrienol | 0.15 mg | - | |
| → Beta Tocotrienol | 0 mg | - | |
| → Delta Tocotrienol | 0 mg | - | |
| → Gamma Tocotrienol | 0.02 mg | - | |
| Vitamin K | 0.73 µg | 1% |
Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.
Carbohydrates
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 1.75 g | 1% | |
| Sugars | 0.9 g | 4% | |
| → Sucrose | 0 g | - | |
| → Glucose | 0.9 g | - | |
| → Fructose | 0 g | - | |
| → Lactose | 0 g | - | |
| → Maltose | 0 g | - | |
| → Galactose | 0 g | - | |
| Fiber | 0 g | 0% |
Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.
Fats & Fatty Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 23.11 g | 36% | |
| Saturated Fats | 7.6 g | 38% | |
| → Butyric Acid | 0.01 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0.01 g | - | |
| → Capric Acid | 0.01 g | - | |
| → Lauric Acid | 0 g | - | |
| → Myristic Acid | 0.08 g | - | |
| → Palmitic Acid | 5.42 g | - | |
| → Stearic Acid | 1.97 g | - | |
| → Arachidic Acid | 0.01 g | - | |
| → Behenic Acid | 0.01 g | - | |
| → Lignoceric Acid | 0 g | - | |
| Monounsaturated Fats | 8.89 g | - | |
| → Myristoleic Acid | 0.02 g | - | |
| → Pentadecenoic Acid | 0 g | - | |
| → Palmitoleic Acid | 0.49 g | - | |
| → Heptadecenoic Acid | 0.05 g | - | |
| → Oleic Acid | 8.29 g | - | |
| → Gadoleic Acid | 0.07 g | - | |
| → Erucic Acid | 0 g | - | |
| → Nervonic Acid | 0 g | - | |
| Polyunsaturated Fats | 4.64 g | - | |
| → Linolenic Acid (18:2) | 3.78 g | - | |
| → Linolenic Acid (18:3) | 0.12 g | - | |
| → Alpha-linolenic Acid | 0.09 g | - | |
| → Gamma-linolenic Acid | 0.03 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Eicosadienoic Acid (20:2) | 0.04 g | - | |
| → Eicosadienoic Acid (20:3) | 0.06 g | - | |
| → Arachidonic Acid | 0.46 g | - | |
| → Eicosapentaenoic Acid (EPA) | 0 g | - | |
| → Docosapentaenoic Acid (DPA) | 0.02 g | - | |
| → Docosahexaenoic Acid (DHA) | 0.14 g | - | |
| Trans Fats | 0.09 g | 0% | |
| Total trans-monoenoic | 0.06 g | - | |
| Total trans-polyenoic | 0.03 g | - |
Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.
Proteins & Amino Acids
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 30.52 g | 60% | |
| → Alanine | 1.79 g | - | |
| → Arginine | 1.99 g | - | |
| → Aspartic acid | 3.23 g | - | |
| → Cystine | 0.66 g | - | |
| → Glutamic acid | 4.07 g | - | |
| → Glycine | 1.05 g | - | |
| → Histidine | 0.75 g | 82% | |
| → Isoleucine | 1.63 g | 131% | |
| → Leucine | 2.64 g | 94% | |
| → Lysine | 2.22 g | 90% | |
| → Methionine | 0.92 g | 74% | |
| → Phenylalanine | 1.65 g | 77% | |
| → Proline | 1.24 g | - | |
| → Serine | 2.36 g | - | |
| → Threonine | 1.35 g | 104% | |
| → Tryptophan | 0.41 g | 124% | |
| → Tyrosine | 1.21 g | 50% | |
| → Valine | 2.08 g | 133% |
Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.
Minerals
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 136.08 mg | 10% | |
| Copper | 0.17 mg | 19% | |
| Iron | 4.25 mg | 24% | |
| Magnesium | 29.16 mg | 7% | |
| Manganese | 0.07 mg | 3% | |
| Phosphorus | 481.14 mg | 38% | |
| Potassium | 335.34 mg | 7% | |
| Selenium | 74.6 µg | 136% | |
| Sodium | 345.06 mg | 14% | |
| Zinc | 3.13 mg | 28% |
Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.
Sterols
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 903.96 mg | 301% |
Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.
Miscellaneous
Calories Burn off Time
How long would it take to burn off Egg, Whole, Raw, Fresh with 347.49calories? A brisk walk for 76 minutes, jogging for 35 minutes, or hiking for 58 minutes will help your burn off the calories in egg, whole, raw, fresh.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 72 minutes |
| Dancing | 63 minutes |
| Golfing | 63 minutes |
| Hiking | 58 minutes |
| Light Gardening | 63 minutes |
| Stretching | 116 minutes |
| Walking - 3.5 mph | 76 minutes |
| Weight Training - light workout | 97 minutes |
| Aerobics | 43 minutes |
| Basketball | 48 minutes |
| Bicycling - 10 mph or more | 35 minutes |
| Running - 5 mph | 35 minutes |
| Swimming | 41 minutes |
| Walking - 4.5 mph | 46 minutes |
| Weight Training - vigorous workout | 48 minutes |
Similar Food Items to Egg, Whole, Raw, Fresh
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Egg, White, Raw, Fresh | 52 | 0.17g | 10.9g | 0.73g |
| Egg, Whole, Cooked, Fried | 196 | 14.84g | 13.61g | 0.83g |
| Egg, Whole, Cooked, Hard-boiled | 155 | 10.61g | 12.58g | 1.12g |
| Egg, Yolk, Raw, Fresh | 322 | 26.54g | 15.86g | 3.59g |
| Egg, Yolk, Raw, Frozen, Pasteurized | 296 | 25.6g | 15.53g | 0.81g |
| Egg, Yolk, Raw, Frozen, Sugared, Pasteurized | 307 | 22.82g | 13.87g | 10.95g |
| Yogurt, Fruit, Low Fat, 10 Grams Protein Per 8 Ounce | 102 | 1.08g | 4.37g | 19.05g |
| Yogurt, Fruit, Low Fat, 11 Grams Protein Per 8 Ounce | 105 | 1.41g | 4.86g | 18.6g |
| Yogurt, Fruit, Low Fat, 9 Grams Protein Per 8 Ounce | 99 | 1.15g | 3.98g | 18.64g |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium