Food Index · egg
Whole Egg1 large egg
A single whole egg — 6 g protein, 5 g fat, zero carbs, 72 kcal. Cholesterol in yolk is dietary; impact on blood cholesterol is minimal for most.
Protein
6g
Calories
72
Serving
1 large egg
Best for
maintain
Why it works
Highest biological-value protein (100 BV, the benchmark). Yolk adds choline, vitamin D, B12, selenium.
When to eat it
Breakfast · bulking · whenever simple calories + protein are needed.
What to watch
3+ yolks/day if blood cholesterol is high — otherwise fine. Cook with <1 tsp oil.
Perfect pairing
3 whole eggs + 2 egg whites + 1 whole-wheat toast = 410 kcal, 32 g protein.
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