What is Eggs?
Eggs are nature's most complete food, offering all essential amino acids, 13 vitamins and minerals, and healthy fats in an affordable, versatile package. The cholesterol concerns of past decades have been largely debunked by modern research.
Key Highlights
- Complete, highly bioavailable protein
- Excellent source of choline for brain health
- Contains lutein and zeaxanthin for eye health
- One of few food sources of vitamin D
- Supports healthy metabolism with B vitamins
Eggs Nutrition Facts
Nutrition values per 100 g (100g)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 155 | - |
| Total Fat | 10.6g | 14% |
| Saturated Fat | 0g | 0% |
| Monounsaturated Fat | 4.1g | - |
| Polyunsaturated Fat | 1.4g | - |
| Cholesterol | mg | 0% |
| Sodium | mg | 0% |
| Total Carbohydrates | 1.1g | 0% |
| Dietary Fiber | 0g | 0% |
| Sugars | 0g | - |
| Protein | 12.6g | 25% |
| Vitamins | ||
| Vitamin D | 2µg | 10% |
| Vitamin A | 149µg | 17% |
| Vitamin B12 | 1.1µg | 46% |
| Minerals | ||
| Iron | 1.8mg | 10% |
| Selenium | 30.7µg | 56% |
| Phosphorus | 198mg | 16% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Eggs
Complete, highly bioavailable protein
Complete, highly bioavailable protein
Excellent source of choline for brain health
Excellent source of choline for brain health
Contains lutein and zeaxanthin for eye health
Contains lutein and zeaxanthin for eye health
One of few food sources of vitamin D
One of few food sources of vitamin D
Supports healthy metabolism with B vitamins
Supports healthy metabolism with B vitamins
Eggs for Your Health Goals
Discover how Eggs can support your specific nutrition and health goals:
Eggs for Muscle Building
Complete protein with highest bioavailability; gold standard for muscle synthesis
Relevance: 9.0/10Eggs for Keto
Zero carbs with perfect fat-to-protein ratio for ketosis
Relevance: 9.0/10Eggs for Weight Loss
High satiety protein with minimal carbs keeps you full longer
Relevance: 8.5/10Eggs for Brain Health
Exceptional source of choline essential for brain function
Relevance: 8.5/10Eggs for Recovery
Complete protein and nutrients support recovery
Relevance: 8.0/10Eggs for Energy
B vitamins support energy metabolism; sustained energy without crash
Relevance: 7.5/10Eggs for Anti Aging
Antioxidants and nutrients support healthy aging
Relevance: 7.5/10Eggs for Immune Health
Vitamin A and zinc support immune function
Relevance: 7.5/10How to Select & Store Eggs
🏠 Storage Tips
- Refrigerate in original carton for up to 5 weeks
- Store pointed end down
- Don't wash until ready to use
Best Ways to Eat Eggs
Quick Recipe Ideas
- Boiled for convenient protein
- Scrambled for quick breakfast
- Poached for lowest fat cooking
- In omelets with vegetables
- Baked in frittatas and quiches
Track Eggs in Your Diet
Use Nutrivio to log Eggs and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.
