Eggs

The fresh fraction records put the fat in the yolk. Per 100 g, fresh whole egg carries 10 g of fat, fresh egg white carries 0 g, and fresh egg yolk carries 28.8 g. The frozen and dried white records carry small nonzero fat values, so that statement does not extend to every processed record on the page. Protein tells a less expected story. Yolk actually reports more protein per 100 g than fresh white does, 16.2 g against 10.7 g, even though white is the fraction most people reach for when they say they want "just the protein." White's edge is calories per gram alone. Yolk keeps the higher protein density on top of carrying the fat in the fresh fraction records.

Per-egg numbers beat per-100-g numbers for logging. A whole egg at its own 50.3 g portion runs 74 calories, 6.2 g of protein, 5 g of fat, and 65 mg of sodium. A single white at 34 g runs 19 calories, 3.6 g of protein, 0 g of fat. A single yolk at 17 g runs 57 calories, 2.8 g of protein, 4.9 g of fat. Add the white and yolk back together, 51 g against the whole egg's 50.3 g, and the totals land at 76 calories and 6.4 g of protein against the whole record's 74 calories and 6.2 g. The two ways of measuring the same egg agree within a couple of calories of each other, which is the kind of cross-check this dataset rarely offers.

Size scaling comes from a grading standard rather than a measured record. Every shell-egg record on this page is grade A large with a single 50.3 g portion. An extra-large egg (56 g) runs about 11% more than that across every macro, and a jumbo egg (63 g) runs about 25% more.^size-class Scale the whole-egg numbers up before logging a carton labeled anything other than large, and treat the scaled figure as an estimate rather than a measured one.

Cooking fat is the leak that a "2 eggs" log entry never shows. Butter or oil in the pan adds calories on top of whatever the eggs themselves carry, whether it's a light spray or a real pour, and none of it shows up in a log entry that just says "eggs." Hard-boiling is the one common preparation that adds nothing, no fat and no browning, so the raw whole-egg record on this page is the closest logging match for a hard-boiled egg.

Dried and frozen pasteurized forms carry very different sodium. Dried egg white reports 1,250 mg of sodium per 100 g against 129 mg for a fresh whole egg, and pasteurized frozen white reports 144 mg. Dried whole egg sits in between at 485 mg. Meringue powder, egg-replacer mixes, and carton pasteurized whites carry sodium totals far from a shell egg's, so log them against their own record rather than the fresh one. Fiber is unavailable on six of these seven records; only fresh whole egg reports a measured 0 g. Sugar is also unavailable on six records, while fresh whole egg reports 0.2 g. Treat the six unmeasured records as unmeasured, never as zero.

The decision rule here is short. Match the fraction you're eating, whole, white, or yolk, to the record with that name, scale for size only with the citation above, and weigh the pan fat separately from the eggs.

Eggs work as a breakfast building block. At 12.4 g of protein for two eggs, this page's default record functions as one component of a breakfast and needs a second protein source alongside it to clear most per-meal targets. The high-protein breakfast problem is built on exactly this gap. Pair the whole-egg record with the egg white record above, with Greek yogurt, or with cottage cheese to close the distance to a per-meal target, rather than assuming a second egg alone gets there.

The macro table stops at protein, carbs, and fat, and eggs carry more than that. Choline, vitamin D, and B12 concentrate in the yolk, and the source record retains those fields even though this page's macro table does not surface them. A reader managing intake of any of those three, especially on a restricted diet, should treat the vitamin D and B vitamin entries as the source. This page's table does not calculate or display them.

Dietary cholesterol has a weaker link to blood cholesterol than most readers still assume. Eggs carry meaningful dietary cholesterol, concentrated in the yolk, and for most people saturated fat has a stronger and more predictable effect on blood LDL cholesterol than dietary cholesterol does on its own. The distinction is a food-pattern question. The whole plate and the week's saturated fat load matter more than a single per-egg number. The cholesterol entry covers the lab markers and the current evidence position in full. This page's job stops at the fat and calorie numbers already sitting in the yolk record above.

The decision rule for the whole page is short. Log the fraction that matches what's on the plate, scale for size with the cited weights rather than a guess, add the pan fat as its own line, and stop expecting two eggs to be the whole meal.