Egg nutrition facts show that eggs are an excellent source of protein, vitamins, and minerals that support overall health. They contain vitamin A, vitamin D, B-complex vitamins, selenium, and zinc, which play important roles in energy, immunity, and bone strength.
Because they are nutrient-dense and low in carbohydrates, eggs can promote muscle growth, aid in weight management, and protect against conditions like osteoporosis and heart disease. Their antioxidants, such as lutein and zeaxanthin, also help preserve vision and skin health.
The exact egg nutrition facts can vary depending on preparation, with boiled, fried, or poached eggs offering slightly different calorie and fat values. Knowing these differences, as well as the health benefits and safe daily intake, can help make eggs a valuable part of a balanced diet.
Egg properties
Because they contain important nutrients such as protein, carotenoids, and vitamin A, eggs naturally contain antioxidant, satiating, anti-inflammatory, and immunomodulatory properties.
Check-out other high-protein foods you can incorporate into your diet.
Nutrition info
The following table outlines the nutritional composition of one whole egg, depending on how it is prepared:
it is important to include eggs part of a healthy, active lifestyle to obtain all of its benefits.
How many calories are in an egg?
The exact calories in an egg will vary depending on how it is prepared. A boiled egg will have around 77 calories, while a fried egg could have around 90 calories, and a poached egg about 71 calories.
Health benefits
Health benefits ofeggs include:
1. Increase muscle mass
Eggs are rich in protein, which can give your body plenty of energy to ensure optimal physical performance. It also has great amounts of iron and B-complex vitamins, which improve oxygenation and nutrient transport in the body, which also increases muscle gains.
See other muscle-building foods that will help you achieve gains.
2. Promote weight loss
Because they are rich in protein, eggs can keep you fuller for longer and reduce the amount you eat along the day. This can be a great tool for weight loss.
Eggs do not contain carbohydrates, which is why they are a great option to incorporate in a low carb diet. A low carb diet is based on eating a reduced amount of carbohydrates to achieve weight loss. Learn more about the low carb diet and see whether it is right for you.
3. Strengthen the immune system
Eggs are rich in vitamin A, vitamin E and carotenoids, like lutein and zeaxanthin. These are nutrients with antioxidant properties that help to promote cellular function and strengthen the immune system. These can also help to prevent health conditions like cancer and cardiovascular disease.
4. Reduce LDL cholesterol
Eggs are rich in lutein and zeaxanthin, two potent antioxidants that help to fight free radicals. They can prevent fat cell oxidation and decrease LDL cholesterol levels, which is why eggs are an important tool in preventing diseases like atherosclerosis, heart attack and heart failure.
5. Maintain skin health
Eggs have great quantities of selenium and zinc, minerals which improve collagen absorption to keep skin firm and hydrated.
Eggs also contain vitamin A, vitamin E and carotenoids, like lutein and zeaxanthin. These acts like antioxidants to fight free radicals and prevent the formation of wrinkles and flaccidity.
6. Help to treat anemia
Because it has great amounts of iron, vitamin B12 and folic acid, eggs can help to treat anemia. These nutrients participate in the formation of hemoglobin, which is a component of red blood cells that is responsible for transporting oxygen throughout the body.
7. Strengthen the bones
Eggs have excellent amounts of vitamin D and phosphorus, which are nutrients that boost calcium absorption. This can help to prevent fractures and illnesses like osteoporosis and osteopenia.
8. Maintain mental health
Eggs are rich in choline, a vitamin that is essential for the formation of acetylcholine. This neurotransmitter is important for optimal brain functioning and can boost memory and learning abilities.
The choline in eggs can also help to prevent neurodegenerative diseases lik Alzheimer’s and Parkinson’s.
9. Preserve eye health
Eggs contain great amounts of lutein and zeaxanthin, which are potent antioxidants that are essential for eye health. These fight free radicals in the eyes to prevent conditions like cataracts and macular degeneration.
10. Help to combat depression
Free range chickens, or chickens fed with omega-3 enriched feed, will generally produce omega-3 rich eggs. Omega-3 can help to protect the cells in the central nervous system, and can boost the production of substances like serotonin and dopamine, which are responsible for mood and wellbeing.
How to eat eggs
Eggs can be boiled, scrambled, poached for fried. They can be eaten on their own or added to savory meals, salads or sandwiches.
They are also commonly added to many dessert recipes for cakes, souffles, crepes and cookies.
There is no general consensus on the recommended number or maximum number of eggs per day. The American Heart Association recommends that healthy people can consume up to 2 eggs per day.
People who have a health history or family history of high cholesterol are advised to consume up to one egg per day, as excessive egg intake can increase cholesterol levels.
Special considerations
Eggs are contraindicated for people with an albumin allergy, which is the protein present in egg whites.
You should avoid eating raw or under-cooked eggs, as these preparation methods can put you at a higher risk for exposure to may salmonella (a bacteria that causes food poisoning). A salmonella infection can lead to symptoms such as severe diarrhea, vomiting, malaise and fever.