Eggs

Breakfast

Item Rating: 70/100

1 serving (50 grams) contains 70 calories, 6.0 grams of protein, 5.0 grams of fat, and 0.5 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		333.3
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		881.0 mg	293%
Sodium		333.3 mg	14%
Total Carbohydrates		2.4 g	0%
	Dietary Fiber	0 g	0%
	Sugars	2.4 g
protein		28.6 g	57%
Vitamin D		190.5 mcg	952%
Calcium		119.0 mg	9%
Iron		4.3 mg	23%
Potassium		285.7 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 214 cal (63.3%)

Protein: 114 cal (33.8%)

Carbs: 9 cal (2.8%)

About Eggs

Eggs are a versatile and widely consumed food that originates from various bird species, primarily chickens. Found in cuisines globally, eggs are used in countless dishes, including breakfast staples, baked goods, and savory recipes. They are nutrient-dense, providing approximately 140 calories, 12 grams of protein, 10 grams of fat, and only 1 gram of carbohydrates per large serving. Eggs are a rich source of essential vitamins and minerals, including vitamin D, iron, and calcium, while being naturally free of fiber and vitamin C. They are prized for their complete protein, containing all nine essential amino acids, making them a staple in many dietary patterns around the world.

Health Benefits

• Eggs are a high-quality protein source, providing all nine essential amino acids, which support muscle repair and growth.
• They are one of the few natural sources of vitamin D, which supports bone health and immune function (80 IU per large egg).
• Eggs contain choline (147 mg per large egg), which is important for brain health and cognitive function.
• The lutein and zeaxanthin in eggs promote eye health by reducing the risk of age-related macular degeneration.
• Eggs provide iron (1.8 mg per serving), which supports oxygen transport and energy production in the body.

Dietary Considerations

Allergens: Contains eggs

Suitable for: Low-carb diets, high-protein diets, ketogenic diets, paleo diet

Not suitable for: Vegan diets, specific egg allergies

Selection and Storage

Store eggs in their original carton in the refrigerator at or below 40°F (4°C). Consume them by the best-before date, and ensure eggs are fully cooked to avoid foodborne illnesses.

Common Questions About Eggs Nutrition

Are eggs high in protein?

Yes, eggs are an excellent source of protein. A large egg contains roughly 12 grams of protein, which helps with muscle repair and maintenance. This makes eggs an ideal food for those seeking to increase their protein intake.

Are eggs suitable for a keto diet?

Absolutely, eggs are a staple in the keto diet due to their low carbohydrate content—just 1 gram of carbs per serving—and high fat content of 10 grams. Their nutritional profile aligns perfectly with the criteria for a ketogenic lifestyle.

What are the health benefits and concerns of eating eggs?

Eggs are rich in essential nutrients like Vitamin B12, Vitamin D, and choline, which support brain health and energy production. However, they do contain cholesterol (185 mg per large egg), so individuals monitoring their cholesterol levels should eat them in moderation.

How many eggs should I eat per day?

The number of eggs you should eat depends on your dietary needs. For most people, consuming 1-2 eggs daily is adequate and offers health benefits without overloading on calories or cholesterol. Always consult your doctor if you have specific health concerns.

How do eggs compare to similar breakfast foods like yogurt or oatmeal?

Eggs provide more protein (12 grams per serving) than oatmeal or yogurt, making them ideal for muscle maintenance and satiety. However, oatmeal offers more fiber, and yogurt contains probiotics for gut health. Each option has unique benefits depending on dietary goals.

Data Sources & Scientific References

1. Vitamin D: Fact Sheet for Health Professionals

   NIH Office of Dietary Supplements

   Discusses vitamin D, a key nutrient found in eggs, focusing on its health benefits, recommended intakes, and dietary sources.

   View source →
2. Protein in Eggs and Its Contribution to Human Nutrition

   American Journal of Clinical Nutrition

   Peer-reviewed article analyzing the high-quality protein in eggs and its role in supporting human health.

   View source →
3. Dietary Guidelines for Americans, 2020-2025: Nutritional Guidelines for Eggs

   U.S. Department of Health and Human Services

   Details the role of eggs in a healthy dietary pattern according to the latest federal dietary guidelines.

   View source →