Egg Nutrition Facts And Its Health Benefits

egg nutrition facts

Eggs are a thing that makes our breakfast incomplete. Isn’t it? Hardly there is someone who doesn’t prefer eggs in their breakfast. Whether it is a hard-boiled egg or an omelet, no other thing can beat them. There are so many different ways to cook eggs, and indeed it is hard not to love them. Besides its taste, the eggs are full of nutrient-dense and have several health benefits. Moreover, eggs are an excellent source of protein and choline. They contain several vitamins, along with vitamins A, B, and D. If you want to explore more about egg nutrition facts and their health benefits, keep reading this article.

Egg Nutrition Facts

The USDA gives this nutrition information for a big hard-boiled egg.

Calories: 78

Carbohydrates: 0.6g

Fat: 5g

Sugars: 0.5g

Sodium: 62mg

Fiber: 0g

Protein: 6g

Choline: 147 mg


A close up of a egg

Eggs are low-carb foods that provide less than 1 gram of carbohydrate in a full-size hen’s egg. In addition, they have a small amount of sugar with no fiber.


A large egg contains 5 grams of fat (about 1.6 grams is saturated fat, and the remaining is monounsaturated and polyunsaturated fat). Cooking eggs with fat, such as frying in oil or butter, will add more fat and calories to your meal. Mainly the egg egg-yellow holds most of the fat in an egg. The egg yolk contributes approximately 55 calories of blended fat and protein.


Eggs are the best way to gain high-quality and complete protein. Most of the protein is found in the egg white. 4 to 5 grams of protein, 17 calories, and virtually no fat in a single proper egg white contains. It is also the best source of leucine, an amino acid that can help you lose weight.

Vitamins And Minerals

The eggs are a great source to get vitamins and minerals as they contain vitamin A, vitamin D, phosphorus, and two B-complex vitamins that your body requires to convert food into energy. Besides, you can get riboflavin, selenium, and choline with eggs.

Health Benefits Of Eggs

Besides their nutrition facts, eggs have several health benefits, including micronutrients, protein, and fat, beneficial for us.

Helps Maintain The Muscle Mass

Eggs are the best source of protein, and eating protein-rich foods can help build and maintain muscle mass that can become more difficult.

Provides Healthy Fat

As we discussed above, the egg contains saturated fat; they also provide both polyunsaturated fat and monounsaturated fat. It is considered good fats because they help lower your LDL or bad cholesterol and boost heart health. Typically, if you consume about 2,000 calories daily, limiting saturated fats to about 13 grams per day is recommended.

Promotes Eye Health

Eggs are also high in the carotenoids lutein and zeaxanthin, which help protect our eyes from macular degeneration.

Summing Up

Furthermore, the eggs also support brain health and development, of which the eggs are an excellent source. It also helps boost cognitive development in utero and protect us from age-related memory loss and other cognitive impairment. We have discussed the egg nutrition facts and their benefits and hope you will find it helpful.

Subscribe to our monthly Newsletter
Subscribe to our monthly Newsletter