Whole Egg Nutrition Benefits and Facts

Nutritional summary

Consuming up to one whole egg per day is not associated with an increased risk of cardiovascular disease in healthy individuals, according to major systematic reviews and institutional guidance .
Whole eggs are a significant source of choline (a nutrient essential for brain health and cell membrane structure) and contribute to meeting daily requirements for vitamin A, vitamin B12, and riboflavin .
While whole eggs are high in dietary cholesterol, large-scale cohort studies across 50 countries have found no significant association between egg intake and blood lipid levels or major cardiovascular events in the general population .
Early research suggests that the relationship between eggs and heart health may vary by population; for instance, some meta-analyses indicate a potential protective effect against cardiovascular disease in Asian populations, though this may be influenced by overall dietary patterns .

Interesting fact

The color of an eggshell is determined by the breed of the hen and has no impact on the nutritional value or flavor of the egg itself.

Standout nutrients

EPIC

SOURCE

Choline

EPIC

SOURCE

Pantothenic acid

EPIC

SOURCE

Iodine

SUPER

SOURCE

Biotin

138

kcal per 100g

Protein12.5g

Fat9.59g

Carbs0.38g

Sugar0.25g

Fat breakdown

Polyunsat1.65g

Monounsat3.59g

Saturated2.77g

Trans0.01g

Seasonality

Not available

Diet

VegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Eggs have significantly lower greenhouse gas emissions per kilogram of protein compared to beef or lamb.

Confidencehigh

Storage

Refrigerate

3–5 days

Store in main body of fridge rather than the door for temperature stability.

Flavour

Data & Sources

Harmonized from 3 validated sources

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Egg intake and cognitive function in healthy adults: A systematic review of the literature - PMC

[1]pmc.ncbi.nlm.nih.gov

Moderate egg consumption not associated with higher cardiovascular disease risk | Harvard T.H. Chan School of Public Health

[2]hsph.harvard.edu

Dietary Intakes of Eggs and Cholesterol in Relation to All‐Cause and Heart Disease Mortality: A Prospective Cohort Study - PMC

[4]pmc.ncbi.nlm.nih.gov

Egg Consumption and Human Health: A Comprehensive Review of ...

[6]pmc.ncbi.nlm.nih.gov

Nutritional Aspects of Eggs for a Healthy and Sustainable ... - PMC

[9]pmc.ncbi.nlm.nih.gov

Association of eggs with dietary nutrient adequacy and cardiovascular risk factors in US adults - PMC

[12]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

64.7

Version

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