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 | 7.5 g | 37% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 885.7 mg | 295% | |
| Sodium | 338.1 mg | 14% | |
| Total Carbohydrates | 2.7 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 2.7 g | ||
| protein | 29.9 g | 59% | |
| Vitamin D | 195.2 mcg | 976% | |
| Calcium | 133.3 mg | 10% | |
| Iron | 4.2 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 large eggs
Eggs, particularly chicken eggs, are a versatile food staple in many cuisines worldwide, with origins tracing back to domesticated fowl in Southeast Asia. A large egg weighs about 50 grams and contains approximately 72 calories. Two large eggs provide around 12 grams of high-quality protein, essential fatty acids, and important micronutrients, including choline, vitamin B12, and selenium. They are low in carbohydrates and sugar, making them ideal for various dietary patterns. Eggs are used in diverse culinary traditions, from omelets and quiches to baked goods and sauces. Their excellent nutrient profile makes them a powerhouse of essential nutrients while being budget-friendly and easy to prepare.
Health Benefits
- Supports brain health with choline, a nutrient essential for cognitive function and fetal brain development.
- Enhances muscle repair and growth due to their complete protein profile containing all nine essential amino acids.
- Contributes to immune health with selenium, covering 56% of the Recommended Dietary Allowance (RDA) in two large eggs.
- Aids energy production and red blood cell formation with vitamin B12, covering about 46% of the RDA in two large eggs.
- Supports eye health from lutein and zeaxanthin, antioxidants found in egg yolks that reduce the risk of macular degeneration.
Dietary Considerations
Selection and Storage
Store eggs in their original carton in the refrigerator at 4°C (40°F) or below to maintain freshness and prevent absorption of odors.
Common Questions About Two large eggs Nutrition
How much protein and calories are in two large eggs?
Two large eggs provide about 12-14 grams of high-quality protein and approximately 140 calories. They also contain beneficial nutrients like vitamin B12, selenium, and choline which are essential for brain and cell health.
Are two large eggs suitable for a keto or low-carb diet?
Yes, two large eggs are ideal for both keto and low-carb diets as they contain virtually no carbohydrates and are a great source of fat and protein, which align with these dietary requirements.
What are the health benefits and concerns of eating two large eggs daily?
Eating two large eggs can support muscle repair due to their protein content and supply essential nutrients like lutein and zeaxanthin for eye health. However, they contain about 370 mg of cholesterol, so individuals with high cholesterol or heart disease concerns should consult a healthcare provider before regular consumption.
How many eggs can I eat in a day for a balanced diet?
For most healthy individuals, eating 1-2 eggs daily can be part of a balanced diet. It is important to pair eggs with other nutrient-rich foods like vegetables and whole grains to ensure dietary variety.
How do two large eggs compare to plant-based protein options like tofu?
Two large eggs offer 12-14 grams of complete protein that contains all essential amino acids, whereas a 3-ounce serving of firm tofu provides about 8 grams of protein. Eggs also contain vitamins like B12, which are usually absent in plant-based options unless fortified.
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.
