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Egg

Chicken egg

Regional seasonality

Available all year, with no season to wait for. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in November?

Nutritional values (per 100g)

  • Calories152 kcal
  • Proteins12.3 g
  • Carbohydrates0.793 g
  • Fats10.6 g
  • Fiber0 g
  • Sodium0.1217 g
  • Sugars0.77 g
  • CO₂ footprint450 g
Detailed nutrition enriched from Canadian Nutrient File — Egg, chicken, whole, fresh or frozen, raw

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 3.55 g18% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 50.2 mg5% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 1.76 mg8–13% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 124 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 10.3 mg3.3% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 134 mg19% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 125 mg3.6% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 122 mg6.1% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 1.28 mg9.1–12% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.073 mg8.1% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 0.022 mg0.7% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 29.6 µg49% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 27 nutrients
  • Retinol 203 µg
  • Retinol activity equivalents 203 µg25% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 0 µg
  • Alpha carotene 0 µg
  • Alpha-tocopherol 3.69 mg41% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 61.5 IU
  • Vitamin D2, ergocalciferol 0 µg
  • Vitamin D (D2 + D3) 1.54 µg10–31% of daily reference Codex NRV-R: 5–15 µg/day
  • Beta cryptoxanthin 9 µg
  • Lutein and zeaxanthin 332 µg
  • Vitamin C 0 mg0% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.084 mg7% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0.466 mg39% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 0.079 mg0.5% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 3.03 mg NE20% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 2.04 mg41% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.068 mg5.2% of daily reference Codex NRV-R: 1.3 mg/day
  • Biotin 38.2 µg127% of daily reference Codex NRV-R: 30 µg/day
  • Total folacin 68.4 µg
  • Vitamin B-12 1.5 µg63% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 392 mg
  • Vitamin K (phylloquinone) 0.3 µg
  • Folic acid 0 µg
  • Naturally occurring folate 68.4 µg
  • Dietary folate equivalents 68.4 µg17% of daily reference Codex NRV-R: 400 µg DFE/day
  • Alpha-tocopherol, added 0 mg0% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin B-12, added 0 µg0% of daily reference Codex NRV-R: 2.4 µg/day
Fatty acids Saturated and unsaturated fatty acids 55 nutrients
  • Cholesterol 380 mg
  • Fatty acids, trans, total 0.036 g
  • Fatty acids, saturated, 4:0, butanoic 0 g
  • Fatty acids, saturated, 6:0, hexanoic 0 g
  • Fatty acids, saturated, 8:0, octanoic 0 g
  • Fatty acids, saturated, 10:0, decanoic 0 g
  • Fatty acids, saturated, 12:0, dodecanoic 0 g
  • Fatty acids, saturated, 14:0, tetradecanoic 0.035 g
  • Fatty acids, saturated, 16:0, hexadecanoic 2.56 g
  • Fatty acids, saturated, 18:0, octadecanoic 0.927 g
  • Fatty acids, saturated, 20:0, eicosanoic 0.002 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 4.38 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 1.11 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0.0726 g
  • Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0.1558 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0.105 g
  • Fatty acids, saturated, 22:0, docosanoic 0.001 g
  • Fatty acids, monounsaturated, 14:1, tetradecenoic 0.006 g
  • Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0.325 g
  • Fatty acids, polyunsaturated, 18:4, octadecatetraenoic 0 g
  • Fatty acids, monounsaturated, 20:1, eicosenoic 0.029 g
  • Fatty acids, polyunsaturated, 20:5 n-3, eicosapentaenoic (EPA) 0.001 g
  • Fatty acids, monounsaturated, 22:1undifferentiated, docosenoic 0 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0.01 g
  • Fatty acids, monounsaturated, total 4.76 g
  • Fatty acids, polyunsaturated, total 1.79 g
  • Fatty acids, saturated, 15:0, pentadecanoic 0.008 g
  • Fatty acids, saturated, 17:0, heptadecanoic 0.022 g
  • Fatty acids, saturated, 24:0, tetracosanoic 0 g
  • Fatty acids, monounsaturated, 16:1t, hexadecenoic 0 g
  • Fatty acids, monounsaturated, 18:1t, octadecenoic 0.027 g
  • Fatty acids, monounsaturated, 22:1t, docosenoic 0 g
  • Fatty acids, polyunsaturated, 18:2t,t , octadecadienenoic 0.01 g
  • Fatty acids, polyunsaturated, conjugated, 18:2 cla, linoleic, octadecadienoic 0.005 g
  • Fatty acids, monounsaturated, 24:1c, tetracosenoic 0.003 g
  • Fatty acids, polyunsaturated, 20:2 c,c eicosadienoic 0.014 g
  • Fatty acids, monounsaturated, 16:1c, hexadecenoic 0.3152 g
  • Fatty acids, monounsaturated, 18:1c, octadecenoic 3.77 g
  • Fatty acids, polyunsaturated, 18:2 c,c n-6, linoleic, octadecadienoic 1.34 g
  • Fatty acids, monounsaturated, 22:1c, docosenoic 0.0001 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0.009 g
  • Fatty acids, monounsaturated, 17:1, heptadecenoic 0.014 g
  • Fatty acids, polyunsaturated, 20:3, eicosatrienoic 0.023 g
  • Fatty acids, total trans-monoenoic 0.0484 g
  • Fatty acids, total trans-polyenoic 0.0199 g
  • Fatty acids, monounsaturated, 15:1, pentadecenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0.079 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0.018 g
  • Fatty acids, polyunsaturated, 20:4 n-6, arachidonic 0.193 g
  • Fatty acids, polyunsaturated, 18:3i, linolenic, octadecatrienoic 0.0029 g
  • Fatty acids, polyunsaturated, 22:4 n-6, docosatetraenoic 0.014 g
  • Fatty acids, monounsaturated, 24:1undifferentiated, tetracosenoic 0.0067 g
  • Fatty acids, monounsaturated, 12:1, lauroleic 0 g
  • Fatty acids, polyunsaturated, 22:2, docosadienoic 0 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 0.77 g
Other compounds Additional compounds measured by CNF 33 nutrients
  • Sucrose 0.11 g
  • Glucose 0.21 g
  • Fructose 0.11 g
  • Lactose 0.11 g
  • Maltose 0.11 g
  • Alcohol 0 g
  • Moisture 75.2 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Galactose 0.11 g
  • Betaine 0.3 mg
  • Tryptophan 0.177 g
  • Threonine 0.591 g
  • Isoleucine 0.658 g
  • Leucine 1.06 g
  • Lysine 0.875 g
  • Methionine 0.411 g
  • Cystine 0.318 g
  • Phenylalanine 0.649 g
  • Tyrosine 0.527 g
  • Valine 0.828 g
  • Arginine 0.883 g
  • Histidine 0.266 g
  • Alanine 0.706 g
  • Aspartic acid 1.24 g
  • Glutamic acid 1.53 g
  • Glycine 0.406 g
  • Proline 0.468 g
  • Serine 0.914 g
  • Aspartame 0 mg
  • Total plant sterol 0 mg
  • Stigmasterol 0 mg
  • Beta-sitosterol 0 mg
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Whole chicken egg (white and yolk), used for baking, binding, omelettes and much more.

Cook with it

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