Eggs: Nutritional Values and Health Benefits

Most people want their eggs scrambled or sunny side up. Eggs have many advantages.

Eggs are the original superfood of nature and have been part of our meals for eons. But we are only now realizing their full nutritional significance. As science and our interest in health care evolve, we are increasingly recognizing their value in promoting long-term health. Eggs include 13 vital vitamins and minerals. The best natural protein source, they help us be our best every day.

Eggs are so popular in India that an entire group of individuals is known as ‘egggetarians’. They are mostly vegetarians who eat eggs. The egg’s culinary variety is astounding. Most people want their eggs scrambled or sunny side up. Eggs have many advantages.

This article will discuss the benefits of eating eggs and their nutritional value.


Egg Nutritional Values

100 g (about two big hard-boiled eggs);

155:            kcal
12.6 g:        protein
1.12 g:        Carbohydrates
1.12 g:        Carbohydrates
294 mg:      choline
Vitamin D:   87 IU
373 mg:       cholesterol


Nutritional Facts of Eggs

  • A big egg has 77 calories. Considering the outstanding nutrient profile, it’s a small number.
  • Eggs contain all nine necessary amino acids. So they are a great source of natural lean protein, with roughly 6 grams per egg.
  • Both egg white and yolk are nutrient-dense. While the egg white contains most of the protein, the yolk holds the balance.
  • Eggs are one of the few foods that contain vitamin D.
  • 100 g eggs provide 60% of the daily required choline intake.
  • They are also high in B vitamins. Vitamin B12 and riboflavin provide 46% and 42% of the daily value, respectively. It contains 28% pantothenic acid (B5).
  • Eggs are high in vitamin A (19% DV) and vitamin E. (7 percent of DV).
  • Eggs contain phosphorus, zinc, iron, sodium, magnesium, and potassium.
  • Eggs are cheap and easy to get. But eggs are a nutritional powerhouse.


It’s high in protein.

Protein is unquestionably the most important nutrient in a person’s diet. Consume one egg every day to help you attain your recommended protein intake.


Reduces heart disease risk

Yes, the cholesterol included in eggs can help to reduce the risk of heart disease. This is due to the fact that studies have shown that eggs enhance HDL, or good cholesterol, levels in the body. Having higher levels of HDL suggests that you have a lesser risk of having a stroke or developing other ailments.


Contains choline for the body

Despite the fact that choline is an underappreciated nutrient that is rarely highlighted, it is essential for brain development, prenatal health, and nerve function. The body does not manufacture enough of these substances on its own. Eggs, on the other hand, are a wonderful source of choline. One or two eggs can provide more than half of the daily recommended dose of vitamin D.



Enhances ocular health

Lutein and zeaxanthin are two potent antioxidants that accumulate in the retina of the eye. Eggs contain these antioxidants. They have the potential to mitigate the effects of aging on the eyes. The likelihood of developing cataracts and macular degeneration is considerably reduced. The majority of these antioxidants are found in the egg yolk.


Helps with weight loss

Because eggs are high in protein, they can help you feel fuller for extended periods of time. Additionally, eggs are one of the highest-ranking foods in terms of satiety. As a result, eating eggs on a consistent basis will eventually result in ingesting fewer calories overall, so assisting with weight loss.

Bone and tooth health

The phosphorus included in eggs is essential for the maintenance of strong bones and teeth. Furthermore, eggs are one of the few food products that contain vitamin D, making them very nutritious. Additionally, this vitamin helps to increase the absorption of calcium and phosphorus in the body.


Contains good fats

The yolk of an egg is rich in beneficial lipids as well as various fat-soluble elements. As a result, you can safely consume one egg yolk every day to guarantee that all of the nutrients are absorbed by your body.