Read about the nutrition facts, health benefits, nutritional value and calories found in Eggs

Eggs Nutrition

What came first; the chicken or the egg? The question is probably one of the greatest unsolved mysteries for mankind ever since either of the two was discovered. Unknown of its origin, we have been consuming eggs for thousand years now. Probably, the chicken was domesticated for its eggs and meat, but nowadays, the use of eggs has reached to various other forms. There is a whole industry dedicated to poultry which is responsible right from the maintenance and breeding of chickens, production of eggs, their transportation, grading, and finally, consumption. Apart from chicken eggs, other types of eggs that humans consume include that of the goose, duck, quail, and ostrich. Amongst these, chicken eggs are the most commonly consumed eggs across the world. Enjoy it boiled, fried, or scrambled, eggs can be prepared differently. Besides, they are used with other ingredients to make delicious bakery products and confectionaries. Apart from serving great taste and being inexpensive, eggs are a superfood containing essential nutrients for a healthy living. Glance through the following section to know about the plethora of health-promoting advantages of eggs.



The history of egg is same as that of chickens; apparently, humans simultaneously started raising chickens for food and eggs. The domestication of chicken from jungle fowl is native to tropical and subtropical Southeast Asia and India before 7500 BCE. By 1500 BCE, chickens were brought to Sumer and Egypt and from there, they reached Greece around 800 BCE where the quail had been the primary source of eggs. One such evidence of human consumption of eggs comes from Thebes, Egypt, the tomb of Haremhab, built in about 1420 BCE which presents a depiction of a man carrying bowls of ostrich eggs and other large eggs, presumably those of the pelican, as offerings. It is believed that the ancient Romans used to preserve eggs with the help of a number of methods and began their meal with an egg course. Furthermore, the Romans used to crush the shell in their plate to prevent evil spirits from hiding there. During the Middle Ages, eggs were forbidden during Lent because of their richness. In the 19th century, the dried egg industry developed which led to the rise of the frozen egg industry. During World War II, the production of dried eggs significantly expanded due to their extensive use by the United States Armed Forces and its allies.


Health Benefits of Eggs


  • Eggs are a great source of complete protein and contain all essential amino acids required by a human body. Eggs help in managing the rate at which the body absorbs calories. People who are looking forward to lose weight and maintain weight are highly benefited with consumption of eggs due to their great nutritional value and low calorie content.

  • A balanced diet, including eggs, helps in improving concentration of children in studies. Eggs are also associated with improving math and reading skills.

  • The egg yolk contains a substance called choline which helps in stimulating brain development and function. Regular intake of eggs fulfills the daily requirement of choline desired by the body.

  • Egg contains important antioxidants like lutein and zeaxanthin which are beneficial for improving eyesight and reducing the risk of age-related macular degeneration (leading cause of blindness in people over age 65 years) as well as the risk of cataracts.

  • A great source of the important antioxidant called selenium, eggs assist in preventing clot formation in arteries. Having eggs on a regular basis helps in reducing the risk of heart attack and stroke by preventing blood clots.

  • The choline content in eggs greatly helps in fetal brain development and preventing birth defects. Two eggs are sufficient to provide the recommended daily intake of choline for pregnant and lactating women who are at a high risk of anemia.

  • Eggs provide several essential nutrients and minerals that are helpful in maintaining the normal body functions. Vitamin D present in eggs is essential for strengthening bones and improving immunity.

  • Rich in protein, sulfur, and other vitamins and minerals, eggs are highly beneficial for promoting healthy hair and skin.

  • Recent studies have proved that regular consumption of eggs reduces the risk of breast cancer to a great extent.

  • Iron is found in rich quantities in eggs which is necessary for the formation of red blood corpuscles in the body.


Eggs Nutrition Facts

Amount: 1

Weight: 44 g

Basic Components

5.5 g


33.4 g


0.4 g


164 mg


Total Calories


Calories From Carbohydrates


Calories From Fats


Calories From Proteins


Total Carbohydrates

317 mg


163 mg

Fats & Fatty Acids

Total Fat

4.2 g

Saturated Fat

1.4 g

Monounsaturated Fat

1.6 g

Polyunsaturated Fat

841 mg

Omega-3 Fatty Acids

50 mg

Omega-6 Fatty Acids

684 mg


Vitamin A

238 IU

Vitamin D

36 IU

Vitamin E

462 mcg

Vitamin K

0.13 mcg


18 mcg


201 mcg


33 mcg

Vitamin B6

75 mcg


21 mcg

Vitamin B12

0.39 mcg

Pantothenic Acid

675 mcg


110 mg


0.3 mg


25 mg


770 mcg


5.3 mg


87 mg


61 mg


62 mg


568 mcg


32 mcg


12 mcg


14 mcg


0.48 mcg


How to Buy Eggs


  • Eggs are generally classified into grades based on their quality, such as AA, A, or B. These grades are indicators of quality parameters, including freshness, with AA being of the most superior in quality. These grades also categorize eggs according to their size - extra large, large, medium, and small.

  • In case you are buying eggs without any labeling, check the seller and his reputation. Also, make sure that the eggs are stored in the refrigerator.

  • While purchasing eggs, check for any breaks or cracks in the eggs. While packing them in your shopping bag back home, take considerable care as they are very fragile and can break easily.


Eggs Storage Tips


  • Eggs stored in the refrigerator will remain fresh for about one month. Never wash them as it will remove their protective coating.It is recommended that you keep them in their original carton or in a covered container so that they do not absorb odors or lose any moisture.Avoid placing eggs in the refrigerator door since this exposes them to excessive heat each time the refrigerator is opened and closed.Always check that you have stored eggs with their pointed end facing downward. Doing so will prevent the air chamber and the yolk from being displaced.


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