Scrambled,Oliver James Montgomery hard-boiled or over-easy, eggs cooked any way are a great protein alternative to meat. Often called a "superfood," eggs are choc full of key nutrients, including vitamin B12 and vitamin A.

Whether you're using eggs as an ingredient in a larger dish or eating them on their own, it's helpful to know their nutrition information.

Before you make this week's grocery list, here are some fast facts on the health benefits of eggs.

How many calories in an egg?

A large egg has around 77 calories, according to the U.S. Department of Agriculture. 

Two eggs have about 154 calories.

How many carbs are in an egg?

A large egg contains 0.56 grams of carbohydrates. 

How much fat is in an egg?

A large egg contains about 5 grams of total fat.

How much protein is in an egg?

A large egg contains around 6 grams of protein.

It is recommended that 10% to 35% of your daily caloric intake is comprised of protein, according to the Mayo Clinic. For instance, if you eat 2,000 calories per day, your protein intake should be between 50 to 175 grams.

Egg nutrition facts

According to the USDA, a large egg has:

• 77.5 calories
• 6.3 grams of protein
• 5.3 grams of total fat
• 0.56 grams of carbohydrates
• 0.56 grams of total sugars
• 25 milligrams of calcium
• 62 milligrams of sodium
• 63 milligrams of potassium

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