Egg, whole, raw, frozen, pasteurized

Not checked yet · database values 150 kcal per 100 g

Not checked for absorption yet: these are the listed values.

Not checked yet: the numbers below are what the database lists.

Good for

How we counted this

What 100 g gives you: imported foods have no serving size yet.

Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.

The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?

A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.

Protein
Your muscles, and every other tissue, are built and repaired from it.
A lot
Learn more
12.3 g in 100 g: 22% of the 56 g a day men need, 27% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Selenium
Your thyroid uses it to make its hormones.
A lot
Learn more
37.2 µg in 100 g: 68% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
A lot
Learn more
268 mg in 100 g: 49% of the 550 mg a day men need, 63% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
A lot
Learn more
1 µg in 100 g: 42% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
A lot
Learn more
0.52 mg in 100 g: 40% of the 1.3 mg a day men need, 47% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
Folate
Your body needs it to make DNA and to divide new cells.
A lot
Learn more
87 µg in 100 g: 22% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals

11 more nutrients below “a lot”

Vitamin A
Your eyes need it to see in dim light.
Some
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
171 µg in 100 g: 19% of the 900 µg a day men need, 24% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Some
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
2.3 µg in 100 g: 15% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Some
Learn more
0.19 mg in 100 g: 15% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
Zinc
Your immune system and healing wounds depend on it.
Some
Learn more
1.2 mg in 100 g: 11% of the 11 mg a day men need, 15% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
Iron
Carries oxygen in your blood.
Some
Learn more
1.77 mg in 100 g: 22% of the 8 mg a day men need, 10% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
A little
Learn more
0.07 mg in 100 g: 6% of the 1.2 mg a day men need, 6% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
Calcium
Builds your bones and teeth.
A little
Learn more
55 mg in 100 g: 6% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
A little
Learn more
0.72 mg in 100 g: 5% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
Potassium
Your nerves, muscles and kidneys need it to work.
A little
Learn more
117 mg in 100 g: 3% of the 3,400 mg a day men need, 5% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
Magnesium
Your muscles and nerves need it to work.
A little
Learn more
11.2 mg in 100 g: 3% of the 400 mg a day men need, 4% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
Vitamin K1
Your blood needs it to clot.
Almost none
Learn more
0.3 µg in 100 g: under 1% of the 120 µg a day men need, under 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals

Missing from our databases for this food, so left out, not counted as zero: fibre, vitamin C, niacin, omega-3: ALA and omega-3: EPA + DHA.

Watch out

How we counted this

We haven’t checked this food. Foods like it carry these, so they’re shown here until we do. None of them was measured in this food.

Better options

We haven’t checked this food, so we don’t rank it against the foods we have: its numbers are as the database lists them.

Foods we’ve checked in the same group

Butter, salted and butter, unsalted and cheddar and coffee creamer, flavoured liquid and coffee creamer, powder and cottage cheeseChecked by us

Check your whole week

Bring a tracker export or describe your usual week. The same rules check all of it.

The numbers

Open every value

Name in the database: Egg, whole, raw, frozen, pasteurized

Listed nutrients, per 100 g

For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.

Nutrient	Per	Per 100 calories	How	Source	Grade
Calcium	55 mg	36.67 mg	listed used	`US food database (USDA Foundation Foods)` #323604	C
Carbohydrate	0.91 g	0.61 g	listed used	`US food database (USDA Foundation Foods)` #323604	C
Choline	268.3 mg	178.87 mg	from SR Legacy used	`US food database (USDA SR Legacy)` #172202	C
Energy	150 kcal	–	FDC Energy (kcal) used	`US food database (USDA Foundation Foods)`	–
Fat	10.3 g	6.87 g	listed used	`US food database (USDA Foundation Foods)` #323604	C
Folate	87 µg	58 µg	from SR Legacy used	`US food database (USDA SR Legacy)` #172202	C
Iron	1.77 mg	1.18 mg	listed used	`US food database (USDA Foundation Foods)` #323604	C
Magnesium	11.2 mg	7.47 mg	listed used	`US food database (USDA Foundation Foods)` #323604	C
Phosphorus	189 mg	126 mg	listed used	`US food database (USDA Foundation Foods)` #323604	C
Potassium	117 mg	78 mg	listed used	`US food database (USDA Foundation Foods)` #323604	C
Protein	12.3 g	8.2 g	listed used	`US food database (USDA Foundation Foods)` #323604	C
Riboflavin (B2)	0.523 mg	0.35 mg	from SR Legacy used	`US food database (USDA SR Legacy)` #172202	C
Selenium	37.2 µg	24.8 µg	from SR Legacy used	`US food database (USDA SR Legacy)` #172202	C
Sodium	121 mg	80.67 mg	listed used	`US food database (USDA Foundation Foods)` #323604	C
Sugars	0.25 g	0.17 g	from SR Legacy used	`US food database (USDA SR Legacy)` #172202	C
Thiamin (B1)	0.067 mg	0.04 mg	from SR Legacy used	`US food database (USDA SR Legacy)` #172202	C
Vitamin A	171 µg	114 µg	from SR Legacy used	`US food database (USDA SR Legacy)` #172202	C
Vitamin B12	1 µg	0.67 µg	from SR Legacy used	`US food database (USDA SR Legacy)` #172202	C
Vitamin B6	0.188 mg	0.13 mg	from SR Legacy used	`US food database (USDA SR Legacy)` #172202	C
Vitamin D	2.3 µg	1.53 µg	listed used	`US food database (USDA Foundation Foods)` #323604	C
Vitamin E	0.72 mg	0.48 mg	from SR Legacy used	`US food database (USDA SR Legacy)` #172202	C
Vitamin K1	0.3 µg	0.2 µg	from SR Legacy used	`US food database (USDA SR Legacy)` #172202	C
Water	75.4 g	50.27 g	listed used	`US food database (USDA Foundation Foods)` #323604	C
Zinc	1.2 mg	0.8 mg	listed used	`US food database (USDA Foundation Foods)` #323604	C

Other values (fatty acids, amino acids and more)

Nutrient	Per 100 g	Per 100 calories	How	Source	Grade
Energy (Atwater general)	146 kcal	97.33 kcal	listed used	`US food database (USDA Foundation Foods)` #323604	C
Energy (Atwater specific)	150 kcal	100 kcal	listed used	`US food database (USDA Foundation Foods)` #323604	C
Iodine	61.6 µg	41.07 µg	listed used	`US food database (USDA Foundation Foods)` #323604	C
Lutein + zeaxanthin	471 µg	314 µg	from SR Legacy used	`US food database (USDA SR Legacy)` #172202	C
Niacin (B3, preformed)	0.103 mg	0.07 mg	from SR Legacy used	`US food database (USDA SR Legacy)` #172202	C
Pantothenic acid (B5)	1.57 mg	1.05 mg	from SR Legacy used	`US food database (USDA SR Legacy)` #172202	C
Retinol	171 µg	114 µg	from SR Legacy used	`US food database (USDA SR Legacy)` #172202	C

Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.

Hazard rows as the dataset rates them

Egg allergy · Worth knowing · Contains egg, a priority allergen (Health Canada). Not a label check: a mixed or processed food can contain allergens no default shows. · Health Canada, priority allergens

Sources

USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30 · dataset · CC0 1.0 (public domain)
USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04 · dataset · CC0 1.0 (public domain)
Health Canada, Common food allergens (priority allergens list)
hc-priority-allergens · page · Government of Canada terms (Crown copyright; not OGL)

Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.

The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.

The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.

Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.