Egg Nutrition Facts & health benefit of eggs

Egg Nutrition Facts

Egg Nutrition Facts

Egg Nutrition Facts: Insignificance, there are two parts of an egg which are different from each other: the yolk and the white. So, if you want to understand egg nutrition facts properly, you have to understand the nutritional difference between both parts.

According to the United States Department of Agriculture (USDA), one medium boiled or poached egg weighing 44 g can provide the following nutrients:

  • Protein: 5.5 grams (g)
  • Sodium: 189 milligrams (mg)
  • Calcium: 24.6 mg
  • Iron: 0.8 mg
  • Total fat: 4.2 grams, of which 1.4 grams are saturated
  • Phosphorus: 86.7 mg
  • Potassium: 60.3 mg
  • Magnesium 5.3 mg
  • Zinc: 0.6 mg
  • Cholesterol: 162 mg
  • Lutein and zeaxanthin: 220 mcg
  • Folate: 15.4 mcg
  • Energy: 62.5 calories
  • Selenium: 13.4 micrograms (mcg)
  • Eggs also contain vitamin A, B, E, and K.

Egg white and yolk are both wealthy sources of protein. Around 12.6% of the eatable part of an egg is protein.

Eggs contain various vitamins and minerals that are necessary parts of a healthful diet. In many parts of the world, eggs are readily available, inexpensive food.

In the past, there was some debate about whether eggs are healthful or not, mostly concerning cholesterol. The current thinking, eggs are healthful, as they can be a good source of protein and other important nutrients.

This article describes the biological process contents of eggs and possible health advantages and risks.

To expertise the health advantages of eggs, an individual ought to eat them as a part of a diet.

In 2018, one investigator finished that eggs contain top-quality supermolecule which ingestion eggs are unlikely to steer to a heart condition.

How many calories are in eggs?



One normal egg contains about 4.2 g of fat, of which 1.4 g is saturated. Most fat in an egg is unsaturated. Specialists analyze this to be the best type of fat for a balanced diet. So, total fat should make up 25–35% of a person’s daily calories, and saturated fat should represent less than 10 percent.

Omega-3 fatty acids

Eggs also contain omega-3 fatty acids, mainly in the form of docosahexaenoic acid (DHA). DHA helps maintain brain function and vision.

These fatty acids are most common in oily fish. Eggs can contribute an alternative source for people who do not eat fish.

Vitamin D

Vitamin D is a vital nutrient, and low levels will cause weak or brittle bones. Eggs naturally contain this sustenance, and a few ar fortified with fat-soluble vitamin through hens’ feed.

The body synthesizes most of the fat-soluble vitamin that it wants from daylight. However, individuals conjointly would like some fat-soluble vitamin from dietary sources.

A medium egg contains around 0.9 metric weight unit of fat-soluble vitamin, all of that are within the food.

Eggs will give a variety of health advantages.

Strong muscles: The macromolecule in eggs helps maintain and repair body tissues, as well as muscle.

Brain health: Eggs contain vitamins and minerals that are necessary for the brain and therefore the system to perform effectively.

Energy production: Eggs contain all the nutrients that the body must manufacture energy.

A healthy immune system: The antiophthalmic factor, sustenance B-12, and Se in eggs are key to keeping the system healthy.

Lower risk of heart disease: The B vitamin in eggs plays a crucial half is breaking down the aminoalkanoic acid homocysteine, which can contribute to cardiovascular disease.

A healthy pregnancy: Eggs contain vitamin Bc, which can facilitate stop nonheritable disabilities, like rachischisis.

Eye health: The xanthophyll and carotenoid in eggs facilitate stop degeneration, the leading solution for age-related sightlessness. different vitamins in eggs conjointly promote smart vision.

Weight loss and maintenance: The macromolecule in eggs will facilitate individuals to feel full for extended. this may cut back the urge to snack and lower somebody’s overall calorie intake.

Skin health: Some vitamins and minerals in eggs facilitate promote healthy skin and stop the breakdown of body tissues. a powerful system conjointly helps an individual look and feel well.

To expertise the health advantages of eggs, an individual ought to eat them as a part of a diet.

Take a glance at the image below to know about egg nutrition facts:

Eggs and Organ Health

To perceive egg nutrition facts, it’s sensible to raise a straightforward question – however, do eggs affect your risk for long-time disease, as well as diabetes, heart disease, and cancer? By understanding the metabolic finish result of ingestion eggs, we tend to gain insight into however eggs promote or scale back your risk for chronic unwellness.

To answer this question, we tend to intercommunicate the analysis. most significantly, we tend to should value eggs from multiple views, instead of simply focusing fully on the association between eggs and solely one chronic unwellness like polygenic disease or cancer.

Eggs and diabetes 

Adults with the polygenic disease (type one or sort two) ar two to four times additional possible to develop cardiomyopathy/heart disease or stroke than nondiabetic adults. the reason for this can be simple: elevated glucose will increase the chance for all kinds of disorder, as well as heart failure, stroke, angina, and arteria disease.

The 2008 Physicians Health Study found that individuals with a polygenic disease like diabetes considerably elevate their risk for all-cause mortality when ingestion concerning 5 eggs per week, and 2 alternative studies involving quite 80,000 individuals found that ingestion quite six eggs per week considerably will increase the chance of cardiovascular unwellness in individuals with diabetes.

Eggs and cancer

Studies have shown that taking more 2.5 eggs per week will increase the chance for prostate cancer by more than 81 percent.

In a study showed in 1984, almost 7 thousand men were followed for twenty years to work out the chance for death from prostate cancer because of meat, poultry, milk, cheese, and eggs. They found that drinking three or additional glasses of milk per week hyperbolic the chance for fatal prostate cancer by 140 percent, and eating three or more eggs per week increased fatal prostate cancer by 60 percent.


Eggs are very cheap as good food, high-quality protein. More than half of the protein in the egg is found in the white portion of the egg, which contains less than Vitamin B2 and fat in the salad. Eggs are a rich source of selenium, vitamin D, B6, B12 and zinc, iron, and copper minerals.