1 serving (100 grams) contains 143 calories, 12.6 grams of protein, 9.5 grams of fat, and 1.1 grams of carbohydrates.
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Nutrition Information
Calories |
340.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.6 g | 28% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 885.7 mg | 295% | |
| Sodium | 295.2 mg | 12% | |
| Total Carbohydrates | 2.6 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.6 g | ||
| protein | 30 g | 60% | |
| Vitamin D | 195.2 mcg | 976% | |
| Calcium | 133.3 mg | 10% | |
| Iron | 4.3 mg | 23% | |
| Potassium | 300 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
Source of Calories
About Two eggs
Eggs are one of the most versatile and globally consumed foods, originating from domesticated poultry. They are commonly found in a variety of cuisines, from Western breakfast dishes to Asian stir-fries. Nutritionally, two large eggs provide approximately 140 calories, 12 grams of high-quality protein, 10 grams of fat, and essential vitamins such as B12, D, and riboflavin, as well as minerals like selenium and phosphorus. They are a complete protein source, meaning they contain all nine essential amino acids, making them an excellent choice for muscle maintenance and overall health.
Health Benefits
- Eggs are rich in choline, which supports brain health and cognitive function.
- High-quality protein in eggs aids in muscle repair and satiety with 6 grams per egg.
- Vitamin D in eggs helps maintain bone health and supports immune function.
- Antioxidants lutein and zeaxanthin, found in egg yolks, promote eye health and reduce the risk of cataracts.
- Eggs provide selenium, a mineral that supports thyroid health and antioxidant defense.
Dietary Considerations
Selection and Storage
Store eggs in the refrigerator at or below 40°F (4°C) to maintain freshness and reduce the risk of contamination. Use within 3-5 weeks for optimal quality.
Common Questions About Two eggs Nutrition
Are two eggs high in protein?
Yes, two eggs contain approximately 12-14 grams of protein, making them an excellent source of highly bioavailable protein. They are ideal for muscle building and repair due to their complete amino acid profile.
Can I eat two eggs on a keto diet?
Absolutely! Eggs are naturally low in carbohydrates (less than 1 gram per egg) and rich in fats, making them a perfect food for a keto diet. They also provide essential nutrients without affecting ketosis.
What are the health benefits and concerns of eating two eggs daily?
Two eggs provide essential nutrients such as vitamin D, B vitamins, choline, and selenium, which support brain health, immunity, and energy production. However, individuals managing cholesterol should monitor intake as eggs contain approximately 372 mg of cholesterol (two eggs). Consult a healthcare provider for personalized advice.
What is the recommended serving size for eggs?
Two eggs are considered a standard and nutritious portion for most people, providing about 140 calories, along with healthy fats and protein. Adjust serving size based on individual dietary needs and activity levels.
How do two eggs compare to other protein sources like chicken or tofu?
Two eggs offer a similar amount of protein (12-14 grams) to a 3-ounce serving of chicken breast but contain more fat, making them suitable for high-fat diets like keto. Compared to tofu, eggs have a more complete amino acid profile, but tofu is cholesterol-free and vegan-friendly.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
