Egg Facts-Nutrition, Calories and Health Benefits

Egg Facts-Nutrition, Calories and Health Benefits


Almost everyone loves eggs. They can be cooked so many different ways and eaten for breakfast, lunch, or dinner — and, of course, for brunch.

It contains many vitamins and minerals that are essential parts of a healthy diet.

In many parts of the world, eggs are a easily available and very inexpensive source of food.

Eggs Nutrition

Eggs are considered to be one of the best sources of protein and around 9 percent of an egg’s content is fat, found almost exclusively in the yolk.

It is known for containing cholesterol.


A study among egg vs. non-egg consumers revealed that the diets of the non-egg consumers were more likely to fall short of vitamins A, E and B12.

Eggs contributed 10-20% of folate and 20-30% of vitamins A, E and B12 among egg consumers.

Egg White Vs Egg Yolk

Egg Whites

Egg whites are a low-calorie, fat-free food. They contain the bulk of the egg’s protein.

The egg white contains about 4 grams of protein, 55 mg of sodium and only 17 calories.

A single egg white also offers 1.3 micrograms of folate, 6.6 mcg of selenium, 2.3 mg of calcium, 3.6 mg of magnesium, and 4.9 mg of phosphorus and 53.8 mg of potassium.

Egg Yolks

It is true, egg yolks carry the cholesterol, the fat and saturated fat of the egg. However, what is often overlooked are the many nutrients that come with that, such as the fat-soluble vitamins, essential fatty acids and other nutrients.

One egg yolk has around 55 calories, 4.5 grams of total fat and 1.6 grams of saturated fat, 210 mg of cholesterol, 8 mg of sodium, and 2.7 grams of protein.

Health Benefits Of Eggs

There are several health benefits that can be derived from eggs, including:

1. Promotes Strong Muscles:

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

Eggs are champions at providing high quality protein and for muscle size gain. Amino acids are the building blocks of protein.

The protein within eggs helps keep muscles working well while slowing the rate at which they are lost.

2. Promote Healthy Hair and Nails:

The hair and nails reflect many biochemical imbalances and shortages in the body.

Eggs can help to promote healthy hair and nails because of their high content of sulphur-containing amino acids and the wide array of vitamins and minerals.

Many people report faster growing hair after adding eggs to their diet, especially if they were previously deficient in foods containing zinc, sulphur, vitamin B12 and vitamin A. 

3. Eggs Can Help to Protect Our Bones:

Eggs are one of the few natural food sources of vitamin D, our sunshine vitamin.

Vitamin D is essential for calcium absorption and for maintaining optimum bone health.

Eggs therefore play a supporting role in the prevention of osteoporosis together with dairy products, our main source of calcium.

4. Promote Healthy Immune System:

Vitamin A, vitamin B-12, and selenium are the key to keeping the immune system healthy.

5. Promote Brain Health:

While you may have never heard of it, choline is integral to keeping brain cells healthy, specifically by strengthening their membranes and helping them keep their structure.

Choline facilitates brain development in the newborn as well as memory function even into old age.

That means your brain will be able to stay sharp and healthy for a longer time.


It also contains vitamins and minerals that are needed for the regular functioning of cells, including the brain, nervous system, memory, and metabolism.

6. Good Energy Production:

Eggs contain all the daily vitamins and minerals that are needed to produce energy in all the cells of the body.

7. Lower Risk of Heart Disease:

 Choline plays an important part in breaking down the amino acid homocysteine, which is associated with the development of heart discease.

8. Healthful in Pregnancy:

Eggs are a pregnant woman’s best friend when it comes to helping her baby develop.

Their protein helps build muscle and bone tissues, and their vitamins and minerals help the development of, well, everything else!


Eggs are an excellent dietary source of choline, and one egg per day will provide 28% of a pregnant woman’s choline requirement.

Some nutrients within eggs also help to prevent congenital disabilities, such as spina bifida.

9. Eyesight: 

Eggs are a good source of the antioxidants lutein and zeaxanthine, which play an important role in keeping the eyes healthy.

It accumulates in the eye where these nutrients protect against some types of harmful, high-energy wavelengths of light.

Other vitamins also promote good vision.

10. Weight Loss and Maintenance:

The high quality of protein within eggs might help keep people energized and feeling fuller for longer.

Feeling full prevents snacking, which reduces overall calorie intake. So an egg is also for weight loss.

11. Skin Benefits:

Some vitamins and minerals within eggs help promote healthy skin and prevent the breakdown of body tissues.

A strong immune system also contributes to a healthy look overall.

Healthy Skin

2 thoughts on “Egg Facts-Nutrition, Calories and Health Benefits

  1. You really make it seem so easy with your presentation however I in finding this topic to be really something which I feel
    I’d by no means understand. It kind of feels too complex and extremely vast for me.
    I’m looking ahead in your subsequent submit, I will attempt to get the grasp of it!

Leave a Reply

Your email address will not be published. Required fields are marked *