Eggs Overview
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.
Why Eggs Helps With Weight Loss
Successful weight loss isn't about deprivation—it's about choosing foods that satisfy hunger, provide essential nutrients, and support your metabolism. The best weight loss foods are nutrient-dense, meaning they deliver maximum nutrition per calorie.
Eggs Nutrition Facts
Per 100g (about 2 large eggs)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 155 | — |
| Protein | 12.6g | 25% |
| Total Carbohydrates | 1.1g | 0% |
| Dietary Fiber | 0g | 0% |
| Sugar | g | — |
| Total Fat | 10.6g | 14% |
| iron | 1.8mg | 10% |
| vitaminD | 2µg | 10% |
| vitaminA | 149µg | 17% |
| vitaminB12 | 1.1µg | 46% |
| selenium | 30.7µg | 56% |
| phosphorus | 198mg | 16% |
Key Nutrients in Eggs for Weight Loss
Protein
12.6gSupports weight loss by providing essential protein
Best Ways to Eat Eggs for Weight Loss
- Boiled for convenient protein
- Scrambled for quick breakfast
- Poached for lowest fat cooking
- In omelets with vegetables
- Baked in frittatas and quiches
Pro Tip:
For sustainable weight loss, aim for a moderate calorie deficit of 300-500 calories per day. This allows for steady fat loss while preserving muscle mass and energy levels.
Eggs Health Benefits
- 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
Important Considerations
- Cook thoroughly to avoid Salmonella
- Some people are allergic (common childhood allergy)
- Discuss with doctor if at high cardiovascular risk
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