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Egg: Calories, Nutrition and Health Benefits


Eat eggs everyday. Consuming eggs everyday make you healthy. Yes, eggs are also called superfoods. Eggs comes with many nutritional elements, which are really very beneficial for your health. Almost everyone loves eggs.

ou can cooked them in so many ways and can eat in breakfast, lunch and dinner. Eggs are rich in many minerals and vitamins that are essential parts of a healthy diet. Eggs are very inexpensive and are easily available in many parts of the world.


Eggs are one of the best sources of protein and other nutrients. Nearly 9% content of an egg is fat, found almost exclusively only in the yolk. One medium egg (approx 44 g) contains about —

  • 62 calories
  • 4.4 g total fat
  • 5.5 g protein (11% DV)
  • 214 IU vitamin A (4% DV)
  • 15.4 IU vitamin D (4% DV)
  • 23 mg calcium (2% DV)
  • 5.3mg magnesium (1% DV)
  • 84 mg phosphorous (8% DV)
  • 59 mg potassium (2% DV)
  • 61.6 mg sodium (3% DV)
  • 20.7 mcg folate (5% DV)
  • 186 mg cholesterol (62% DV)

It is also rich in vitamin B6 and vitamin B12. It is known for containing cholesterol.

Eggs are Nutritious

A study was held between egg vs. non egg consumers. Study found that the individuals who didn’t consume eggs were more likely to fall of vitamin A, vitamin E and vitamin B12.


Egg Whites:

Egg whites are a low-calorie, fat-free food. It contains the bulk of protein. A single egg white contains about —

  • 17 calories
  • 4 g protein
  • 3.6 mg magnesium
  • 2.3 mg calcium
  • 53.8 mg potassium
  • 4.9 mg phosphorus
  • 1.3 mcg folate
  • 6.6 mcg selenium

Egg Yolks:

Egg yolks contain most of the cholesterol, fat and saturated fat of an egg. But it’s also true that many nutrients come with egg yolks including fat-soluble vitamins, essential fatty acids and other healthy nutrients. One egg yolk provides about —

  • 55 calories
  • 2.7 g proteins
  • 4.5 g total fat
  • 1.6 g saturated fat
  • 210 mg cholesterol
  • 8 mg sodium


There are several health benefits of eggs, including —

1. Promotes Strong Muscles:

Protein is considered one of the most essential elements of our diet. Our bodies use this protein to build new tissues and to repair old tissues.

strong muscles

Eggs provide high quality protein for your muscles. Egg protein helps you to keep your muscles working properly while slowing the rate at which they are lost.

2. Promote Healthy Hair and Nails:

Your nails and hair reflect many shortages or biochemical imbalances in your body. Eggs promote healthy hair and nails due to their high contents of sulphur-containing amino acids and wide range of vitamins and minerals.

Many individuals report rapid growth of hair after adding eggs to their diet. And the chances are increased if these individuals were previously deficient in diet containing vitamin A, vitamin B12, sulphur and zinc.

3. Eggs Can Help to Protect Our Bones:

Eggs are the rich source of vitamin D, one of the few natural food sources of this vitamin. Vitamin D plays an essential role in maintaining optimum bone health and in proper calcium absorption. Therefore, eggs help to prevent the risk of osteoporosis together with dairy products, one of the main sources of calcium.

4. Promote Healthy Immune System:

Eggs are a good source of vitamin A, vitamin B12 and selenium. These mineral or nutrients helps to keep your immune system healthy.


One large sized raw whole egg contains about 244 IU (5% DV) vitamin A, 0.6 mcg (11% DV) vitamin B12 and 15.8 mcg (23% DV) of selenium.

5. Promote Brain Health:

Very few individuals may have heard that eggs also promote brain health. Eggs contain an element, called choline. This element helps to keep your brain cells healthy by strengthening their membranes and also helps them to keep their structure. The element also helps newborn babies in brain development as well as function even into old age people.


It means that eggs are able to keep your brain sharp and healthy for a long time. Eggs are also a good source of minerals and vitamins that are necessary for regular functioning of cells, including memory, nervous system, brain and metabolism.

6. Good Energy Production:

Egg gives you instant energy. It has been considered the major source of protein, which gives energy to your body.

It has also been proved in a study that eating eggs provide energy to the body. Eggs contain all the daily vitamins and minerals that are needed to produce energy in all the cells of your body.

7. Lower Risk of Heart Disease:

According to a report, eggs also help in maintaining the health of your heart.


During a research, some cardiac patients were fed two eggs in breakfast for six weeks. As a result, their cholesterol level and blood pressure level remained normal.

It also contains choline, which help in breaking down amino acid homocysteine, that is associated with the development of heart diseases. This proved that consuming eggs keep your heart healthy.

8. Healthful in Pregnancy:

Consuming eggs during pregnancy is considered beneficial. When it comes to helping baby development, eggs are a best friend of a pregnant woman.

In Pregnancy

It gives adequate nutrition to the mother and helps in keeping the baby born healthy after birth. Eggs contain choline, which proves to be beneficial for the brain of the baby and the mother. Therefore, keep in mind that you should consume well-cooked eggs.

9. Eyesight:

Egg consumption can also be beneficial for your eyes. Vitamin A is essential for your eyes and it is plentiful in eggs.

They are a also a rich source of the antioxidants zeaxanthine and lutein, which play an important role in keeping your eyes healthy. Both nutrients protect your eyes against harmful and high energy wavelengths of light. Other vitamins also promote good vision.


Therefore, it helps a lot in keeping the eyesight correct.

10. Weight Loss and Maintenance:

The high quality of protein within eggs might help keep people energized and feeling fuller for longer. Once you eat an egg, you do not feel hungry for a long time, due to which your weight is balanced and it does not allow you to gain weight. If you want to lose weight, make egg white part of your diet.

11. Skin Benefits:

If you have pimples on your face, the use of eggs can help relieve acne. Egg helps to remove excess oil from your skin, which causes acne. To get relief from pimples, apply egg white on your face for 10-15 minutes and then wash it with normal water. You will see the difference in a few days.


Apart from this, it also brings elasticity to the skin. Some minerals and vitamins within eggs also help promote healthy skin and prevent the breakdown of body tissues.


Eggs are really nutritious and delicious. They are full of protein, vitamins and other minerals. There is a wide range of health benefits of consuming eggs. They helps to maintain or reduce weight, prevents heart disease. In addition, they are extremely beneficial for your skin, hair, nails, eyes, brain and immune system.

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