Egg 101 – Egg Nutrition Facts
Eggs are an all-natural source of high-quality protein and a number of other nutrients, all for 70 calories per large egg. Cost-effective and versatile, the unique nutritional composition of eggs can help meet a variety of nutrient needs of children through older adults.
Plus, nutrition research suggests eggs can play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more (see below!). In fact, according to a recent review and meta-analysis, eating one egg a day reduces risk of stroke by 12 percent. Also, a new study indicates adding eggs to a salad increases vitamin E absorption.
Take a look at some quick egg nutrition facts.
More than 40 years of research has demonstrated that healthy adults can enjoy eggs without significantly impacting their risk of heart disease.
Although eggs are a common food allergy in children, research suggests most kids outgrow this allergy.
Eggs Across The Lifespan
Essential nutrients within the egg can support a healthy pregnancy, growth and development of children, and muscle mass and function during aging.
Nutrients In Eggs
One egg has varying amounts of 13 essential vitamins and minerals plus 6 grams of high-quality protein.
The high-quality protein in an egg is essential for building and maintaining lean body mass.
Weight Management & Satiety
The high-quality protein in eggs can reduce hunger and facilitate weight loss as well as help with weight maintenance.
Frequently Asked Questions
Why are eggs considered a nutrient dense food?
One large egg has varying amounts of 13 essential vitamins and minerals all for 70 calories. At just 20 cents each, eggs are affordable and also contain 6 grams of high-quality protein and all nine essential amino acids. Eggs are an excellent source of choline and selenium, and a good source of high-quality protein, vitamin D, vitamin B12, phosphorus and riboflavin. In addition, eggs are rich in the essential amino acid leucine (one large egg provides 600 milligrams), which plays a unique role in stimulating muscle protein synthesis.
Does the nutrient content of an egg vary by shell color or housing practice?
The nutrient content of eggs is similar regardless of color (white or brown), grade (AA, A, or B), or how they are raised (organic, free-range, and conventional). Although eggs are a natural nutrition powerhouse, feeding laying hens a diet enriched in specific nutrients can, in most instances, enhance that nutrient in eggs. Due to higher production costs, such specialty eggs are usually more expensive than generic shell eggs.
Is it wise nutritionally to throw out the yolk?
Most of the vitamins and minerals in an egg are lost if the yolk is discarded. The white of a large egg contains ~60% of the egg’s total protein with the remaining ~40% found in the yolk. Additionally, fat and cholesterol in the egg yolk carry fat-soluble nutrients like vitamin D, E, A, choline, and the carotenoids lutein/zeaxanthin, which may aid absorption of these essential and important components of egg.
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Egg Safety Center
The Egg Safety Center is an up-to-date resource for egg safety, including information on safe handling, storage, and preparation, as well as safety practices on egg farms. The Egg Safety Center is supported by United Egg Producers.
Visit Egg Safety Center
U.S. egg production has significantly decreased its environmental footprint over the past 50 years.
A study by researchers at the Egg Industry Center reported 71% lower greenhouse gas emissions when comparing egg production in 2010 versus 1960, with today’s hens living longer and healthier lives due to better nutrition and living environments.
Egg Allergy Information
An average of two percent of the population under age five is allergic to eggs, however studies suggest that most children appear to outgrow their egg allergy by late childhood.
ENC is committed to better understanding egg allergy and is currently co-sponsoring an Institute of Medicine (IOM) project committee which is taking a comprehensive approach to examine all food allergies.
This report is expected in May of 2016. Additional information is available at the IOM website.
International Egg Nutrition Consortium
The IENC is part of the International Egg Commission (IEC) and was created to provide member countries with a vehicle for sharing health and nutrition information on eggs. Any country with membership in the IEC is welcome to join the IENC.
For more information or to get involved, visit www.internationaleggnutritionconsortium.com.
Nutrition Facts Panels
Large Egg Regular Panel
The Nutrition Fact Panel formats are for consumer use only. Members of the egg industry should refer to the Code of Federal Regulations for acceptable formats.
Egg Labeling Terms