Eggs’ Nutrition

Egg Nutrition Header

When it comes to key nutrients for healthy living, eggs rule the roost. They are a compact, natural source of vitamins and minerals to help keep you energized. Eggs are a powerhouse, with 6 grams of high-quality, complete protein and all nine essential amino acids. They’re a brain supporter for every age and stage, all for just 70 calories per large egg. Endlessly versatile, eggs can be boiled, scrambled, poached, baked, deviled—the list goes on, making them a high-power, low-maintenance food.

Eggs support any healthy dietary eating plan and can also help you avoid snack attacks by keeping you satisfied longer. The high-quality protein in eggs supports healthy muscles with aging. The choline in eggs helps support lifelong brain health. And the carotenoids lutein and zeaxanthin support eye health and cognitive function (but we’ll get more into that later.) The best part about eggs? Eggs are easy to prepare and easy to love at any age … and at any meal. 

Eggs’ Heart Health

Heart Healthy Eggs

Science is in alliance: Heart-healthy eating can include eggs, as supported by an abundance of research including a recent Harvard study evaluating more than 20 years of data. Eggs are also recommended for healthy adults as part of a heart-healthy diet according to the American Heart Association. Plus, for most people, eating eggs does not negatively impact blood cholesterol levels.

Did you also know that nearly half of an egg’s protein and most of its vitamins and minerals including those essential for supporting our brains and bodies are found in the yolk? So, to get the most out of your eggs, eat the entire egg. Find American Heart Association Heart-Check certified egg recipes here.

Don't Forget the Yolks Folks

Eggs’ Brain Health


Did you know? The choline in eggs helps support lifelong brain health at every age and stage, including memory, thinking, mood and more. Eggs are one of the few foods rich in choline. Most Americans would benefit from eating more choline to meet the recommended daily intake.

Just one large egg contains 150 milligrams of choline — about 27% of the amount men need daily and 35% of the amount women need each day. It is difficult to achieve the daily Adequate Intake (AI) level for choline without eating eggs or taking a dietary supplement.

Egg’s Protein

Eggs are more than just a protein powerhouse. They are an all-around nutrient powerhouse, a complete protein with essential vitamins and minerals for healthy living. But don’t forget the yolks, folks. Nearly half of an egg’s protein and most of its vitamins and minerals—including those essential for supporting our brains and bodies—are found in the yolk.

Egg Complete Protein
Strong Egg

Eggs are one of nature’s most perfect proteins, providing a high-quality protein that is often used as a standard for comparing other proteins. Starting the day with high-quality protein – like eggs – for breakfast can help provide energy and support muscle and bone health. 

Weight Management

Eggs fill the tank without breaking the calorie bank, helping you feel satisfied while you are managing your weight. One large egg is a complete protein that is low in carbs and provides essential vitamins and minerals—all for just 70calories.

As Americans are building healthier diets, they can count on eggs. Eggs can be included in a variety of healthy diets to help you feel your best including Mediterranean, DASH, low-carb, and plant-based. They are a nourishing and satisfying part of any healthy dietary pattern and can help you avoid snack attacks by keeping you satisfied longer. One large egg contains 6 grams of high-quality protein, all for just 70 calories.

Heart Shaped Egg

Early Development – Babies & Toddlers

Eggs and Early Development

Eggs are a yes-brainer for babies and toddlers. The American Academy of Pediatrics (AAP) cites choline as a key nutrient that supports brain health from conception through two years of age. Eggs are the greatest source of choline among everyday foods, yet 90% of pregnant women don’t get enough choline.

Eggs: a truly unmatchable food when it comes to their nutritional density. Maybe you knew some of these facts about egg nutrition, and maybe [hopefully] you learned something new! Want to learn even more about eggs? Visit Incredible Egg for more facts on eggs. Plus, check out our entire blog filled with delicious egg recipes to incorporate seamlessly into your lifestyle or follow along on Facebook and Instagram @noahspride for recipe ideas, videos and egg-inspiration.