5 eggs Nutrition

315 calories
28g protein
21g fat
2g carbs

Complete protein with all essential amino acids, great for balanced meals.

Nutrition facts

Key numbers for 5 eggs so you can slot them into any meal plan without guesswork.

Macros & key values

Calories 315 —
Total fat 21g 27%
Saturated fat 7g 34%
Cholesterol 818mg 273%
Sodium 312mg 14%
Carbs 2g 1%
Protein 28g —

Vitamins & minerals

Vitamin D 180IU 902%
Vitamin A 1188IU 132%
Zinc 3mg 26%
Iron 4mg 21%
Phosphorus 436mg —
Potassium 304mg —

Calorie split by macronutrients

Protein 36%
Fat 60%
Carbs 3%

*Percent of total calories (315 kcal)

Quick takeaway: 5 eggs deliver lean protein with minimal carbs; mind the cholesterol if you track heart health.

Intake recommendations

Adjust the calculator to your stats and activity to see how 5 eggs fit your day.

Personalized calculator

See how 5 eggs fit your day

Default: female, 20 years, light activity

Your daily calories

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Estimated TDEE

Your protein target

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~1.4 g per kg

5 eggs cover

- calories

- protein target

Teens (14-18)

Calories/day 2200-2800
Protein/day 45-65g
5 eggs of daily calories 14-18%
5 eggs of daily protein 43-62%

Great for active teens and athletes. Energy to fuel growth and training.

Adults (19-50)

Calories/day 2000-2400
Protein/day 46-56g
5 eggs of daily calories 13-16%
5 eggs of daily protein 50-61%

Excellent protein to maintain muscle and overall health.

Seniors (51+)

Calories/day 1800-2200
Protein/day 46-56g
5 eggs of daily calories 14-18%
5 eggs of daily protein 50-61%

Monitor cholesterol and consult your doctor before increasing intake.

Quick takeaway: personalize your targets—5 eggs typically cover a big share of daily protein with moderate calories.

Compare to other protein sources

See how 5 eggs stack up on protein and calories versus popular options.

5 eggs

28g protein

315 kcal

Chicken breast

200g

≈40g protein

Salmon

180g

≈37g protein

Cottage cheese

300g

≈30g protein

Protein powder

4 scoops

≈25g protein

Tofu

250g

≈28g protein

Greek yogurt

350g

≈30g protein

Lentils (cooked)

400g

≈28g protein

Quick takeaway: eggs compete with chicken and dairy for protein density while keeping prep simple and cost low.

Recipes with 5 eggs

Quick ideas you can prep in under 20 minutes, balanced for protein and flavor.

Classic omelette

5 min 1 serving

Whisk eggs, season, cook on medium 3-4 minutes.

Egg & greens salad

15 min 2 servings

Boiled eggs, mixed greens, olive oil & lemon dressing.

Eggs with avocado

10 min 1 serving

Soft-scramble eggs, top with sliced avocado & herbs.

Egg toast

8 min 1 serving

Pan-fry eggs, place on toasted sourdough with arugula.

Protein bowl

12 min 1 serving

Eggs, quinoa, roasted veggies, yogurt sauce.

Shakshuka

20 min 2 servings

Poach eggs in spiced tomato-pepper sauce, serve warm.

Egg wrap

10 min 1 serving

Scrambled eggs, spinach, feta, rolled in a whole-grain wrap.

Egg fried rice

15 min 2 servings

Stir-fry rice with eggs, veggies, soy sauce, sesame oil.

Quick takeaway: rotate these fast recipes to hit protein goals without spending extra time cooking.

Health & safety

Benefits and watchouts to help you tailor intake to your goals and medical needs.

Benefits

  • Complete protein with essential amino acids
  • Rich in vitamins A, D, E, B12
  • Lutein & zeaxanthin support eye health
  • Supports brain and muscle recovery

Considerations

  • High cholesterol content (818 mg)
  • May interact with cholesterol-lowering meds
  • Moderate intake if you have diabetes
  • Check for egg allergies with your doctor

Quick takeaway: eggs are nutrient-dense; balance portions if you monitor cholesterol or have specific medical advice.

FAQ about eating 5 eggs

Clear answers to the most common questions so you can decide faster.

Five eggs have about 818 mg cholesterol. If you track heart health, balance the rest of the day with low-cholesterol foods and consult your doctor.
For most healthy adults, it’s safe. Split servings if you prefer easier digestion and add veggies/fiber for balance.
Yes. 28g protein with a complete amino profile supports recovery. Pair with strength training and enough total calories.
Possibly. 315 kcal can fit a deficit if you budget the rest of your meals. Eggs keep you satiated; adjust fats elsewhere.
It’s protein-rich. Add fiber (veggies/whole grains) to steady energy and support digestion.
Discuss with your clinician. You may use more whites and fewer yolks, or lower overall dietary cholesterol.
Many guidelines allow eggs daily for healthy people. Rotate with other proteins and monitor lipids if advised.
Boiled or poached keeps added fats low. If frying, use minimal oil and add vegetables.
Eggs are very low carb, so they don’t spike glucose. Pair with fiber to keep meals balanced.
Eggs offer complete protein plus micronutrients. Powders are convenient; mix both based on time, cost, and goals.

Quick takeaway: use eggs for complete protein, watch cholesterol if advised, and pair with fiber-rich sides.