Inside the egg
Everything a chick would need to grow is in there, which is why eggs cover every vitamin except vitamin C. The bars show how much of your daily value one 100 g serving gives.
Per egg, by size
| Egg | kcal | Protein | Fat | Cholesterol |
|---|---|---|---|---|
| Small · 44 g | 63 | 5.5 g | 4.2 g | 164 mg |
| Medium · 50 g (typical Indian) | 72 | 6.3 g | 4.8 g | 186 mg |
| Large · 56 g | 80 | 7.1 g | 5.3 g | 208 mg |
| Natu kodi (country) · ~40 g | 57 | 5.0 g | 3.8 g | 149 mg |
Country eggs are smaller; per gram they are nutritionally close to farm eggs — the difference is taste and yolk colour, not a big vitamin gap.
Calories by how you cook it
| Dish | kcal | Protein |
|---|---|---|
| Boiled egg (1) | 72 | 6.3 g |
| Egg white only (1) | 17 | 3.6 g |
| Egg yolk only (1) | 55 | 2.7 g |
| Fried egg, 1 tsp oil (1) | 110 | 6.3 g |
| Omelette, 2 eggs + 1 tsp oil, onion, chilli | 210 | 13 g |
| Egg bhurji, 2 eggs + 2 tsp oil | 260 | 13 g |
| Egg curry, 2 eggs + gravy (serving) | 320 | 14 g |
Oil is the variable: every teaspoon adds about 40 kcal. The egg itself stays at 72.
Quick answers
How many eggs a day is fine?
For most healthy adults, 1–2 whole eggs a day fits comfortably in a balanced diet. Large studies have not found that an egg a day raises heart-disease risk in healthy people. If you have diabetes, high cholesterol or a doctor's advice on cholesterol, follow that advice, or eat whites freely and limit yolks.
White vs yolk — which is "healthier"?
The white is almost pure protein and water. The yolk carries nearly all the vitamins (A, D, E, B12), the choline, iron and the fat. Throwing away yolks throws away most of the nutrition; keep both unless you have a specific reason not to.
Brown eggs vs white eggs?
Same nutrition. Shell colour depends on the hen's breed, not on what's inside. Pay more only for what you value: country (natu kodi) eggs for taste, or eggs from a farm you trust for freshness.
Is raw egg more nutritious?
No. Cooking makes egg protein easier to absorb (about 90% cooked vs 50% raw) and removes the salmonella risk. Boiled or lightly cooked is the best of both.
Farm, brown or country eggs in Vijayawada. Pay by UPI.