Eggs, Chicken, whole raw
Introduction
Chicken eggs are animal-derived foods produced by hens, widely consumed around the world as a versatile source of nutrition. They are typically eaten cooked—boiled, poached, fried, scrambled or baked—to reduce the risk of foodborne illness from bacteria such as Salmonella, though some people consume raw egg in certain dishes or drinks with increased safety precautions.
Eggs have a smooth shell that varies in colour (most commonly white or brown) due to hen breed and genetics; shell colour does not significantly affect flavour or nutrition. Inside, the egg comprises a protein-rich white (albumen) and a yolk that is rich, yellow to deep orange depending on the hen’s diet (more carotenoids from green plants and maize deepen the yolk colour).
Nutritionally, eggs are an excellent source of high-quality protein and provide fats—mostly in the yolk—along with vitamin D, vitamin B12, riboflavin (B2), folate, selenium, phosphorus, choline (important for brain function), and smaller amounts of iron and zinc.
Nutrition Snapshot per 100g
Kcal nn kcal
Protein nn g | nn %
Fat nn g | nn %
Carbohydrates nn g | nn %
Percentages reflect this food’s Balance*
Fibre nn g
Total Sugars nn g
Saturated Fat nn g
Salt nn mg
Nutritional values are per 100g and sourced from UK CoFID data.
Carbohydrates value includes Fibre (AOAC method).
Carbohydrates value includes Total Sugars including naturally occurring sugars such as glucose, fructose, lactose or sucrose.
Balance*
The Balance value expresses how protein, carbohydrate and fat contribute to a food’s total energy.
Using CoFID data per 100g, each macronutrient is converted into energy using the standard Atwater convention (protein × 4 kcal, carbohydrate × 4 kcal, fat × 9 kcal). The energy from each macronutrient is then calculated as a percentage of the total macro energy.
This provides a simple way to see whether a food is predominantly carbohydrate-based, protein-based or fat-based.
It does not determine whether a food is “good” or “bad”, but helps visualise its macronutrient profile within a broader eating pattern.
When assessing a full meal or daily intake, portion sizes should be taken into account.
Why this matters
Understanding the structure of individual foods can help you make more confident decisions when adjusting to a health diagnosis or long-term condition.
If you are organising meals, tracking intake or reflecting on patterns, you may find the Aardelia digital journals helpful.