Egg (Whole, Raw)

A medium egg (about 50g edible portion) contains approximately 67 kcal. A large egg (~60g) comes in at around 80 kcal. The whole egg calories are split roughly 60% from fat and 38% from protein, with a small amount from carbohydrates.

One medium egg (50g) provides approximately 6.4g of protein. This is complete protein — it contains all nine essential amino acids in good proportions, making it one of the highest-quality protein sources you can eat.

For most healthy people, yes. Current evidence does not support restricting egg intake for cardiovascular reasons in the general population. Eggs are one of the most nutrient-dense affordable foods in Kenya, providing protein, B12, vitamin A, iron, and choline. People with diabetes or existing heart disease may want to discuss intake with their doctor.

For most healthy adults, 1–3 eggs per day is well within safe limits and provides excellent nutritional value. If you are in a high-calorie sport or building muscle, you can eat more. The key consideration is total dietary fat and saturated fat intake from all foods — one or two eggs alongside a generally balanced diet presents no issue for most people.

Yes. Eggs are an excellent muscle-building food. They provide complete protein with leucine — the amino acid most important for stimulating muscle protein synthesis. Egg protein has a biological value of around 94, one of the highest of any food source. Eating 2–4 eggs post-workout alongside your other protein sources is a practical and affordable strategy.