Egg Nutrition Facts

The six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.

Grouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.

Per one large egg. The egg itself barely changes — the calories come from what you cook it in.

Eggs are one of the most nutrient-dense whole foods available, packing complete protein and over a dozen vitamins and minerals into a single 72-calorie package. The protein in an egg is considered a reference standard for protein quality — every essential amino acid shows up in roughly the ratio the body needs, which is why egg protein is often the benchmark other protein sources get measured against. Most of an egg's fat is unsaturated, and while the yolk carries all of the cholesterol, current research shows dietary cholesterol moves blood cholesterol far less than saturated fat does for most people. Eggs are also unusually rich in choline, a nutrient tied to brain and liver health that most people fall short on, and they're one of the few natural food sources of vitamin D. With almost no carbohydrates and a favorable fat profile, eggs fit easily into high-protein, low-carb, or general balanced eating patterns — which is part of why they show up in more MacroDrop meal logs than almost any other single food.

For athletes and anyone tracking macros closely, eggs are close to an ideal food: 6.3 g of protein for only 72 kcal gives one of the best protein-to-calorie ratios of any whole food, and a leucine profile that contributes meaningfully toward the roughly 2.5–3g of leucine typically needed to help trigger muscle protein synthesis after training — usually reached with two to three eggs rather than one. They work equally well in a bulk or a cut — keep the yolks for more calories and micronutrients while bulking, lean toward whites for a higher protein-to-calorie ratio while cutting — and they're fast to prep, cheap, and an easy way to hit a daily protein target without extra planning. Because the amino acid profile is complete and highly bioavailable, eggs pair well with slower-digesting proteins across a meal plan, and their near-zero carb content means they slot into almost any macro split without pulling carb or fat numbers off target.