← Oli
Protein
· Nutrition guide
🥚 Eggs
The most complete food in terms of nutrient density per calorie.
Calories
143
kcal
Protein
13
g
Carbs
1
g
Fat
10
g
Fibre
0
g
Per 100g
Common servings
Calories per serving size
Small egg (45g)
45g
64
kcal
5.9
protein
0.5
carbs
4.5
fat
Medium egg (55g)
55g
79
kcal
7.2
protein
0.6
carbs
5.5
fat
Large egg (65g)
65g
93
kcal
8.5
protein
0.7
carbs
6.5
fat
Why it matters
Key nutrients in Eggs
Choline
294mg / 100g
Brain function, liver health, and cell membrane structure.
Vitamin D
2mcg / 100g
Hormone regulation and bone density.
B12
1.1mcg / 100g
Nerve function, red blood cell production, DNA synthesis.
Lutein + Zeaxanthin
503mcg / 100g
Eye health and antioxidant protection.
Cycle nutrition
When Eggs is most valuable
Particularly valuable in the follicular phase — choline supports cell regeneration, vitamin D supports follicle development, and the complete protein profile maximises the muscle-building window.
Logging in Oli
How to track Eggs accurately
Photo logging is highly accurate for fried, scrambled, or poached eggs. Specify quantity by number — "2 scrambled eggs" works well for text logging too.
Quick log in Oli
"Small egg (45g)"
64 kcal · 5.9g protein
Cycle-aware tracking
Track Eggs — and every other food — effortlessly.
Oli adjusts your targets based on your cycle phase automatically. No manual logging.