Eggs are one of the most nutrient-dense foods you can eat, but their fat content varies a lot depending on whether you use the whole egg, just the white, just the yolk, or a cooked preparation. A raw whole egg contains about 9.5 g of fat per 100 g, while egg white is nearly fat-free and egg yolk is rich at about 26.5 g per 100 g. Cooked styles such as fried eggs add a small amount of cooking fat, which changes the total.
This egg fat per 100 g calculator lets you choose the egg type and preparation, then enter your exact serving size in grams or as a number of eggs with a standard size. It instantly reports fat per 100 g, total fat in your serving, calories from fat, estimated protein, and the percentage of your daily fat allowance.
Whether you are tracking macros, following a keto or low-fat diet, or simply curious about egg nutrition, this tool gives you a fast, reference-based answer without needing to look up nutrition labels.
🥚 Egg Fat Calculator
Find fat per 100 g for whole eggs, whites, yolks, and common preparations, then see the fat in your exact serving.
📊 Results
Step-by-step breakdown
How to Use This Tool
Start by selecting the egg type that matches what you actually ate or plan to eat. The main choices are raw whole egg, raw white, raw yolk, hard-boiled, poached, and fried. Then choose your serving size in one of two ways:
- Enter the total weight in grams directly, or
- Enter the number of eggs and select the egg size (small, medium, large, extra large, or jumbo).
If you fill in both, the calculator uses the direct weight and ignores the egg count. After you click Calculate, the result panel shows the fat per 100 g for that egg component, the total fat in your portion, calories from fat, total calories, protein, and the percentage of the FDA daily value for fat (78 g). The step-by-step breakdown explains exactly how each number was derived, so you can trust the result or adjust your portion.
For a quick macro comparison with another common protein source, you can also check the chicken nutrition calculator.
Formula Explained
The core calculation is simple:
Fat in serving (g) = serving weight (g) × fat per 100 g ÷ 100
For calories from fat, multiply the fat grams by 9, because each gram of fat provides about 9 kcal. Total calories and protein are estimated using the same proportional logic with each selected egg component reference value from the USDA FoodData Central database:
Total calories = serving weight × kcal per 100 g ÷ 100
Protein = serving weight × protein per 100 g ÷ 100
This method stays accurate as long as the reference data matches the product. Commercial egg products or eggs enriched with omega-3 may differ slightly.
Fat Values by Egg Component
Reference values per 100 g (edible portion), based on USDA FoodData Central:
| Egg component | Fat (g) | Calories (kcal) | Protein (g) |
|---|---|---|---|
| Whole egg, raw | 9.51 | 143 | 12.56 |
| Egg white, raw | 0.17 | 52 | 10.90 |
| Egg yolk, raw | 26.54 | 322 | 15.86 |
| Whole egg, hard-boiled | 10.61 | 155 | 12.58 |
| Whole egg, poached | 9.47 | 143 | 12.51 |
| Whole egg, fried in oil | 13.69 | 196 | 13.60 |
Worked Examples
Example 1: One large whole raw egg (50 g)
Fat per 100 g: 9.51 g.
Fat in 50 g: 50 × 9.51 ÷ 100 = 4.76 g.
Calories from fat: 4.76 × 9 = 42.8 kcal.
Total calories: 50 × 143 ÷ 100 = 71.5 kcal, about 72 kcal.
Example 2: Two large egg whites (about 46 g total)
Fat per 100 g: 0.17 g.
Fat in 46 g: 46 × 0.17 ÷ 100 = 0.08 g.
Calories from fat: 0.08 × 9 = 0.7 kcal, essentially negligible.
Protein: 46 × 10.9 ÷ 100 = 5.0 g.
These examples show how the same calculator works for the highest-fat part (yolk) and the lowest-fat part (white).
Tips & Best Practices
- If you want less fat, use egg whites or combine one whole egg with extra whites.
- For frying, use a non-stick pan or cooking spray to avoid adding meaningful fat.
- Remember that most of an egg fat is in the yolk; the white is nearly fat-free.
- Use the direct weight field when you weigh eggs on a kitchen scale; this gives the most accurate serving fat.
- If you are tracking for a specific diet, compare the % Daily Value to your own fat target, which may be lower or higher than 78 g.
Frequently Asked Questions
Is egg fat healthy? Eggs contain a mix of saturated and monounsaturated fats, plus some polyunsaturated fat. For most healthy adults, moderate egg consumption is considered fine; the yolk also provides choline, vitamin D, and antioxidants.
Does cooking change fat per 100 g? Boiling and poaching change the moisture content slightly but not the intrinsic fat. Frying with oil or butter adds fat, so the per-100 g value increases.
Do egg sizes matter? The fat percentage is fairly similar across sizes; a jumbo egg simply has more total grams of fat because it weighs more. The calculator adjusts for size automatically when you use the egg-count option.
How accurate is this calculator? Values are drawn from USDA standard references and are typical for conventional chicken eggs. Specific brands or specialty eggs such as pasture-raised or omega-3 enriched varieties can vary by a few tenths of a gram per 100 g.
Additional Resources
For the most detailed nutrient database, visit the USDA FoodData Central. You can search for egg whole raw, egg yolk raw, and egg white raw to see full nutrient profiles, including saturated fat, cholesterol, and vitamins.