Egg Nutrition Facts: Complete Breakdown of Calories, Protein, Cholesterol, and Vitamins

Chances are you've cracked open an egg this week without thinking much about what's actually inside it. Fair enough — eggs are so ordinary that it's easy to forget they're doing real nutritional work. But if you've ended up here, you're probably not just curious. You're managing cholesterol, dealing with an egg allergy, feeding a picky household, or wondering whether a plant-based egg can actually hold its own nutritionally. All good reasons. Let's get into it.

We're Peggs, and yes, we make an egg alternative from chickpeas — so you can guess where we land on some of this. But we'd rather give you the real numbers and let you decide than pretend there's no trade-off at all. That's the honest version, and it's the only version worth publishing.

Egg Nutrition Facts at a Glance

One large conventional egg contains roughly 70 calories, 6 grams of protein, 5 grams of total fat (1.5g saturated), 185mg of cholesterol, and 70mg of sodium — with zero carbs and zero fiber. It also carries a genuinely impressive lineup of micronutrients: choline, selenium, vitamin D, B12, and more, packed into a 70-calorie package.

That's the baseline. Now here's where it gets useful: what actually changes when cholesterol, an allergy, or a plant-based diet takes eggs off the table.

The Cholesterol Conversation, Honestly

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At 185mg per egg, a single egg delivers more than half of what used to be the recommended daily cap of 300mg. Current U.S. dietary guidelines no longer set a hard ceiling on dietary cholesterol, and the science has moved toward a more individual picture: roughly two-thirds of people are "hypo-responders" whose blood cholesterol barely moves with dietary intake, while about a third are "hyper-responders" who do see changes. If you have existing cardiovascular risk factors, high cholesterol, or type 2 diabetes, that's a conversation worth having with your doctor rather than a number to ignore.

For everyone else, moderate egg consumption isn't the villain it was once made out to be. But "not the villain" and "zero cholesterol" are still two different things — and for a lot of people, that difference is exactly why they're reading this.

Where a Chickpea-Based Egg Actually Changes the Numbers

This is the part most articles skip, so let's not skip it.

Cholesterol: zero, not lower. Peggs is plant-based from the ground up, so there's no dietary cholesterol at all — not a reduced amount, none. For anyone watching cardiovascular risk, that's a real difference, not a marketing footnote.

Fiber: from zero to something. Conventional eggs contain 0g of fiber. Chickpeas, as a legume, bring fiber to the table that an egg structurally cannot. It's a small thing that conventional eggs simply can't offer, no matter how the yolk-vs-white math shakes out.

No animal products, full stop. That matters for vegans, for anyone reducing animal-product intake, and — this is the one we hear about most — for households managing an egg allergy. Peggs is also gluten-free, soy-free, nut-free, and dairy-free, with chickpea as the primary protein source (if you have a legume allergy specifically, check with your doctor before using it, same as with any new ingredient).

No fridge, no clock. A pouch of Peggs lasts a year or more unopened, stored in a cool dry place, and doesn't need refrigeration at any stage — a real advantage over a carton of eggs with a use-by date staring at you. Once opened, reseal and use within a few months.

The math at scale. At the 96-egg size, Peggs runs about $0.78 per egg equivalent, versus roughly $0.30–0.50 for a conventional egg — a real gap, though it narrows once you factor in zero spoilage and a pantry shelf life measured in months, not days.

Where Conventional Eggs Still Have an Edge — and What to Do About It

We're not going to pretend this doesn't exist: eggs are one of the richest natural sources of choline (about 150mg per egg) and also supply B12 and vitamin D, three nutrients that most plant-based swaps — Peggs included — don't replicate on their own. If eggs are leaving your diet entirely, those are worth being intentional about: choline shows up in soybeans and cruciferous vegetables, B12 needs a fortified source or supplement on a fully plant-based diet, and vitamin D mostly comes from sunlight or fortified foods regardless of what's on your plate.

That's not a reason to avoid a plant-based egg. It's just the honest fine print — the same fine print we'd want if we were reading this about someone else's product.

Who This Actually Matters For

If you're managing cholesterol or existing cardiovascular risk, a zero-cholesterol option is worth a real look — talk to your doctor about what fits your situation.

If you or someone in your house has an egg allergy, the calculus is different: it's not about optimizing nutrients, it's about finding something that scrambles, bakes, and binds the way an egg would, without the risk. That's exactly the gap Peggs was built to fill — chickpeas, potato starch, flaxseed, nutritional yeast, black salt, and a short ingredient list you can actually read, with no soy or nuts in it.

If you're plant-based already, or just trying to eat a bit more plant-forward, the fiber and zero-cholesterol upside is a nice trade for the choline/B12 gap — especially if you're already eating a varied diet that covers those elsewhere.

How to Use It

Whisk 1/4 cup Peggs with 1/4 cup water for every two eggs, adjusting the water for your desired consistency — the black salt (kala namak) gives it a genuine egg-like aroma and flavor. It scrambles, bakes, and works in most recipes that call for eggs; for anything relying heavily on egg structure, like a soufflé, results will vary. If you want a deeper dive into formats and swaps, our complete guide to egg substitutes breaks down when to use powder, liquid, or a DIY option.

Quick Questions

Does Peggs have cholesterol? No — 0mg, since it's entirely plant-based.

Is Peggs allergy-friendly? Yes — gluten-free, soy-free, nut-free, and dairy-free. The primary protein is chickpea, a legume, so anyone with a legume allergy should check with a doctor first, same as with any new food.

Does Peggs have the same protein as an egg? Check your pouch's Nutrition Facts panel for exact grams — formulations are precise and we'd rather point you to the label than guess. Chickpea protein is a solid plant protein source, though like most single plant proteins it isn't a complete amino acid match for egg on its own; pairing it with a varied diet closes that gap the same way it does for any plant-forward eating pattern.

Do I need to refrigerate it? Never. Store it in a cool, dry place and it's good for a year or more unopened.

The Takeaway

Conventional eggs are nutritionally solid — nobody's disputing that. But "nutritionally solid" isn't the only thing that matters when cholesterol, allergies, or your values are part of the decision. A chickpea-based egg like Peggs trades a few micronutrients you can get elsewhere for zero cholesterol, added fiber, no animal products, and a pantry life that doesn't punish you for cooking eggs once a month instead of every day.

We built Peggs from a kitchen, not a lab — chickpeas, black salt, and a handful of ingredients you'd recognize. It won't be identical to a conventional egg in every column of the nutrition label, and we'd rather tell you that upfront than have you find out later.