Eggs

What Eggs Provide

Eggs are a complete protein, meaning they supply all nine essential amino acids in proportions the body uses efficiently. They are also one of the few natural food sources of vitamin D and are rich in choline and B12. The nutrients are split between the white, which is almost pure protein, and the yolk, which carries the fat, vitamins, and minerals.

Nutrition Highlights

Complete Protein

A large egg provides about 6.3 g of protein of very high biological value. Protein contributes to the growth and maintenance of muscle mass, and eggs are often used as the reference standard against which other proteins are scored.

Choline

One large egg supplies roughly 147 mg of choline, a substantial share of the daily requirement. Choline is involved in cell membrane structure, nerve signalling, and normal liver function.

Vitamin D and B12

Each egg provides about 1.1 µg of vitamin D and 0.6 µg of vitamin B12. Eggs are one of the few foods that naturally contain vitamin D, while B12 is needed for normal red blood cell formation and nerve function.

Selenium and Folate

A large egg supplies roughly 15 µg of selenium and 24 µg of folate. Selenium is a component of antioxidant enzymes, and folate is important for cell division.

How to Include Eggs in a Balanced Diet

• Boiled or poached for a simple high-protein breakfast.
• Scrambled with vegetables such as spinach or tomato.
• Baked into omelettes, frittatas, or quiches.
• Hard-boiled and sliced into salads or grain bowls.
• Used as a binder in burgers, pancakes, or baked goods.

Who Might Want to Watch Portions

Eggs are a common allergen, particularly the proteins in the white. People with cardiovascular disease or diabetes may be advised to moderate egg yolk intake because of its cholesterol content, though current evidence suggests dietary cholesterol affects blood cholesterol far less than saturated fat does. Always cook eggs thoroughly to reduce the risk of salmonella.