Eggs: Nutritional Value & Health Benefits

Nutritional Value

Eggs are a good source of high-quality protein and provide essential nutrients such as vitamin B12 and choline. They are also a source of healthy fats and are relatively low in carbohydrates.

The nutritional value of a large (about 50 grams) raw, whole egg, according to the United States Department of Agriculture (USDA), is approximately as follows:

  • Calories: 72 calories
  • Protein: 6.28 grams
  • Fat: 4.75 grams
  • Cholesterol: 200 milligrams
  • Carbohydrates: <1 gram
  • Vitamin A: About 270 IU 
  • Vitamin D: 44 IU
  • Vitamin E: 0.53 milligrams
  • Riboflavin (Vitamin B2): 0.26 milligrams
  • Calcium: 27 milligrams
  • Magnesium: 5 milligrams
  • Potassium: 63 milligrams
  • Choline: 147 milligrams
  • Selenium: 15.8 micrograms

Health Benefits of Eggs

Rich Source of High-Quality Protein

Eggs are one of the best sources of complete protein, containing all the essential amino acids your body needs for various functions. Protein is essential for muscle repair, growth, and overall body maintenance.

Nutrient Dense

Eggs contain essential nutrients, including vitamins and minerals such as vitamin B12, riboflavin (B2), vitamin D, vitamin A, choline, selenium, iron, and phosphorus. These nutrients play vital roles in metabolism, energy production, and overall health.

Brain Health

Choline is crucial for brain health and development. It’s involved in the synthesis of neurotransmitters and the structure of cell membranes. Consuming adequate choline during pregnancy may also benefit fetal brain development.

Eye Health

Eggs contain lutein and zeaxanthin, antioxidants that are beneficial for eye health. These compounds can help reduce the risk of age-related macular degeneration and cataracts.

Heart Health

Moderate egg consumption is not significantly associated with most people’s increased risk of heart disease. Eggs are a good source of healthy fats and can be part of a heart-healthy diet when consumed in moderation.

Bone Health

Eggs contain vitamin D, which is essential for calcium absorption and bone health. Adequate vitamin D intake can help maintain strong bones.


Further reading

Interesting facts about eggs 

Poultry Egg Types

What affects the quality and size of the eggs?

Classification, Marking and Labelling of Eggs



Ruxton, C.H.S., Derbyshire, E. and Gibson, S. (2010), “The nutritional properties and health benefits of eggs”, Nutrition & Food Science, Vol. 40 No. 3, pp. 263-279.

Puglisi MJ, Fernandez ML. The Health Benefits of Egg Protein. Nutrients. 2022 Jul 15;14(14):2904. doi: 10.3390/nu14142904. PMID: 35889862; PMCID: PMC9316657.

Dr. Gargi Mahapatra, 2021, Factors affecting Egg Quality & Physico-chemical properties of Egg, Bihar Animal Sciences University


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