Egg — 155 kcal

The egg is nature's most complete single-ingredient food — delivering high-quality protein, essential fats, and nearly every vitamin and mineral the body needs in a self-contained 70-calorie package. At 155 kcal per 100 g (about two large eggs), it provides 12.6 g of protein with a biological value of 100 — the reference standard against which all other protein sources are measured. The 11.3 g of fat includes both saturated and unsaturated fatty acids, while 1.1 g of carbohydrates and zero fiber make eggs a near-perfect fit for low-carb and ketogenic diets. With 75.8 g of water, they are more hydrating than their solid appearance suggests.

What's Inside

Selenium leads at 30.7 mcg per 100 g (about 56 % DV), supporting thyroid function and antioxidant defense. Vitamin B12 (0.89 mcg, roughly 37 % DV) is critical for nerve health and red blood cell formation — eggs are one of the few non-meat sources. Riboflavin (0.457 mg, about 35 % DV) drives energy metabolism. Phosphorus (198 mg) and calcium (56 mg) support bone structure. Vitamin A (160 mcg RAE, about 18 % DV) maintains vision and immune function. Vitamin D (2 mcg, about 10 % DV) is rare in foods and essential for calcium absorption. Folate (47 mcg), vitamin B6 (0.17 mg), and pantothenic acid (1.533 mg, about 31 % DV) round out the B-vitamin complex. Iron (1.75 mg), zinc (1.29 mg), and potassium (138 mg) support oxygen transport, immune function, and blood pressure. The 372 mg of cholesterol per 100 g once sparked fear, but current research confirms dietary cholesterol has minimal impact on blood cholesterol for most people.

Getting It Right

For perfect soft-boiled eggs, lower into boiling water for exactly 6.5 minutes, then transfer to ice water — the yolk will be jammy and the proteins fully set. Hard-boil at 12 minutes. Start with boiling water, not cold, for consistent timing. Scramble over medium-low heat, stirring constantly with a spatula, removing from heat just before they look done — residual heat finishes the job, yielding creamy curds instead of rubber. Fry in a nonstick pan at medium heat with a thin layer of butter for crispy edges and a runny yolk. Store eggs in the fridge (not the door, where temperature fluctuates) for up to five weeks. Check freshness by placing in water: fresh eggs sink and lie flat, older ones tilt upward, and floaters should be discarded.