Egg Nutrition Facts — Protein, Calories & Health Benefits
One large egg (50g) delivers 6.3g complete protein, 72 kcal, and 13 essential nutrients. Here's the complete breakdown.
Nutrition Facts
1 Large Egg (50g)
72 kcal
Calories per egg
*Percent Daily Values based on a 2,000 calorie diet. Source: USDA FoodData Central.
Why Eggs Are India's Best Protein Value
Complete Protein
All 9 essential amino acids in one egg — highest biological value protein after whey.
Brain Health
147mg choline per egg — essential for memory, cognitive function, and fetal brain development.
Eye Protection
Lutein and zeaxanthin protect against macular degeneration and cataracts.
Bone Strength
Vitamin D and phosphorus work together to support calcium absorption and bone density.
Energy Metabolism
B-vitamins (B2, B12, B5) drive energy production in every cell.
Immune Support
Selenium, Vitamin A, and zinc support immune response and reduce oxidative stress.
Protein Value Comparison at Today's Egg Rate
Based on NECC average rate of ₹5.50 per egg
| Food | Protein / 100g | Cost per gram protein |
|---|---|---|
| Egg (NECC rate)Best Value | 12.6g | ₹0.87 |
| Chicken breast | 31g | ₹2.26 |
| Paneer | 18g | ₹3.33 |
| Toor Dal | 22g | ₹0.73 |
| Milk (500ml) | 16.5g | ₹1.33 |
Frequently Asked Questions
How much protein is in one egg?
One large egg (50g) contains 6.3g of complete protein, including all 9 essential amino acids. This makes eggs one of the highest biological value protein sources available.
How many calories are in one egg?
One large egg contains approximately 72 kcal. A boiled egg has about 68 kcal, a fried egg has about 90 kcal due to added oil.
Is eating eggs daily good for health?
Yes, for most healthy adults. Studies show 1–2 eggs per day have no adverse effect on heart health and provide significant nutritional benefits including protein, choline, and B12.
How much protein is in 12 eggs (1 dozen)?
One dozen eggs contains approximately 75.6g of protein (6.3g × 12), making it one of the most cost-effective protein sources available in India.
Are eggs a good source of protein compared to price?
At the current NECC rate, eggs provide protein at a cost of approximately ₹0.80–₹1.00 per gram — significantly cheaper than chicken (₹2–₹3/g protein) or paneer (₹2.5–₹3.5/g protein).
Check today's egg rate in your city
Live NECC rates for 38 cities — updated daily at 6 AM IST