Itlog Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of itlog contains 155 calories, 12.6g protein, 1.1g carbs, and 10.6g fat. Itlog is a good source of iron, zinc, phosphorus.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 155 kcal | 8% |
| Protein | 12.6g | 25% |
| Carbohydrates | 1.1g | 0% |
| Total Fat | 10.6g | 14% |
| Sodium | 124.0mg | 5% |
| Calcium | 12.0mg | 1% |
| Iron | 138.0mg | 767% |
| Magnesium | 1.3mg | 0% |
| Zinc | 198.0mg | 1800% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.46mcg | 0% |
| Phosphorus | 160.0mg | 13% |
Is Itlog Good for You?
Yes, itlog is good for you. It is an excellent source of protein at 12.6g per 100g (25% Daily Value) and provides exceptional amounts of iron and zinc—138mg (767% Daily Value) and 198mg (1800% Daily Value) respectively. With only 155 calories and minimal carbohydrates, it is a nutrient-dense choice for most dietary goals.
Key Health Benefits of Itlog
Supports muscle development and repair — Itlog delivers 12.6g of protein per 100g, making it highly effective for building and maintaining lean muscle mass, whether you’re recovering from exercise or simply meeting daily protein needs.
Crucial for oxygen transport and energy — The 138mg of iron in itlog (767% Daily Value) is exceptional and plays a vital role in red blood cell formation and preventing anemia-related fatigue.
Strengthens immune function — With 198mg of zinc per 100g (1800% Daily Value), itlog is among the most zinc-dense foods available, supporting immune cell production and wound healing.
Supports bone and metabolic health — Itlog contains 160mg of phosphorus (13% Daily Value), which works alongside calcium to maintain bone structure and energy metabolism.
Low in calories and carbs — At just 155 calories and 1.1g of carbohydrates per 100g, itlog fits well into weight management and low-carb dietary approaches without sacrificing nutrition.
How Does Itlog Compare?
Compared to chicken breast, itlog stands out for its significantly higher mineral content, particularly iron and zinc, which chicken cannot match at comparable serving sizes. While both are excellent protein sources, itlog provides more micronutrient density in a smaller portion, making it a more efficient choice for micronutrient intake.
Frequently Asked Questions
How many calories is in itlog?
Itlog contains 155 calories per 100g serving. A typical whole itlog weighs approximately 50g, providing around 78 calories.
Is itlog good for weight loss?
Yes, itlog is beneficial for weight loss. It is low in calories (155 per 100g) and carbohydrates (1.1g), while the high protein content (12.6g) promotes satiety and helps preserve muscle during calorie restriction.
How much iron does itlog have?
Itlog contains 138mg of iron per 100g, which is 767% of the Daily Value—an exceptionally high amount that makes it one of the most iron-rich foods available.
Can vegetarians eat itlog?
Yes, itlog is suitable for vegetarians, though not for vegans. It is a complete protein source and provides all nine essential amino acids, making it a popular protein choice in vegetarian diets.
How long does itlog stay fresh?
Itlog typically stays fresh in the refrigerator for 3-4 weeks when stored in the coldest part of your fridge. Once cooked, it should be consumed within 3-4 days when properly refrigerated.
How to Track Itlog Nutrition with Gram
The Gram app makes logging itlog simple—just scan the food with your phone’s camera and our AI food recognition instantly identifies it and pulls the complete nutritional breakdown. You’ll see all macronutrients and micronutrients at a glance, making it easy to monitor your protein, iron, and zinc intake throughout the day. Whether you’re logging a single itlog or tracking multiple servings, Gram gives you precise nutritional data backed by USDA standards.
Frequently Asked Questions
How many calories is in itlog?
Itlog contains 155 calories per 100g serving. A typical whole itlog weighs approximately 50g, providing around 78 calories.
Is itlog good for weight loss?
Yes, itlog is beneficial for weight loss. It is low in calories (155 per 100g) and carbohydrates (1.1g), while the high protein content (12.6g) promotes satiety and helps preserve muscle during calorie restriction.
How much iron does itlog have?
Itlog contains 138mg of iron per 100g, which is 767% of the Daily Value—an exceptionally high amount that makes it one of the most iron-rich foods available.
Can vegetarians eat itlog?
Yes, itlog is suitable for vegetarians, though not for vegans. It is a complete protein source and provides all nine essential amino acids, making it a popular protein choice in vegetarian diets.
How long does itlog stay fresh?
Itlog typically stays fresh in the refrigerator for 3-4 weeks when stored in the coldest part of your fridge. Once cooked, it should be consumed within 3-4 days when properly refrigerated.
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Nutrition data sourced from USDA FoodData Central. Track itlog and thousands of other foods with the Gram app.