Healthsomeness Written Logo


This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Eggs Nutritional Information (per 100g)

Water: 76.2 g
Calories: 143 kcal
Protein: 12.6 g
Carbohydrate: 0.7 g
Sugars: 0.4 g
Fat: 9.5 g
Saturated fat: 3.1 g
Monounsaturated fat: 3.7 g
Polyunsaturated fat: 1.9 g
Cholesterol: 372 mg
Vitamin B2: 0.5 mg
Vitamin B3: 0.1 mg
Vitamin B6: 0.2 mg
Vitamin B9: 47 μg
Vitamin B12: 0.9 μg
Vitamin A: 160 μg
Vitamin E: 1.1 mg
Vitamin D: 2 μg
Vitamin K: 0.3 μg
Calcium: 56 mg
Iron: 1.8 mg
Magnesium: 12 mg
Phosphorus: 198 mg
Potassium: 138 mg
Sodium: 142 mg
Zinc: 1.3 mg

Eggs are considered to be one of the most nutritious foods on the planet. The egg white and yolk are both full of nutrients (they turn a cell into a chicken!) and therefore are considered a ‘superfood’. Eggs can be fried, boiled, poached or scrambled, making them a cheap, versatile and tasty breakfast option.

One large egg (50g) contains 6g of protein, has 10% of your RDA of vitamin B12, 11% of your RDA of vitamin D and 22% of your RDA of selenium, among a whole load of other nutrients. All of this for just 78 calories! Eggs can be considered an optimal food source as they contain a little bit of almost all the nutrients out body’s need to function properly.

Eggs have been compared to beef, soy and milk and they win when it comes to which of these foods provides the highest quality of protein. This is why they are eaten in large amounts by bodybuilders, as they are a complete protein source, providing all 9 essential amino acids.

Eggs are a great source of choline, a nutrient that is vital for healthy cell membranes, and helps the cardiovascular system and brain function correctly.

They are also beneficial to your eyes as they contain Lutein and Zeaxanthin, two antioxidants which reduce your chances of suffering from cataracts and macular degeneration. To gain the most benefit, you should eat eggs with greens such as kale, spinach, chard or collards – they also contain high doses of these antioxidants and the fat found in egg yolks will help absorb them into your body.

A common misconception is that due to the high levels of cholesterol in eggs (372mg / 100g) they increase your risk of heart disease and stroke. However this is not true. Eating eggs does not necessarily raise your blood cholesterol; your liver produces cholesterol every day so when you eat eggs, it ends up producing less.

Due to their high satiety, eggs tend to fill you up faster, meaning you eat less throughout the day. As a result, they are a great food choice for anyone trying to lose weight. This study carried out in 2008 showed that replacing bagels with eggs for breakfast lead to noticeable weight loss.