Good source
Protein
12.5 g · 25% DV target
A versatile culinary staple that provides structural integrity to baked goods and a rich, emulsifying texture to sauces, the whole egg is a complete protein source containing all essential amino acids.
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 .246
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 .112
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 .69
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 .26
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
12.5 g · 25% DV target
0.01 g · 1% DV target
Not a benefit — best kept low
0.13 g · Top 22% of eggs
1.31 g · Top 12% of eggs
139 μg · 15% DV target
2.83 μg · 14% DV target
Seasonality has not been estimated for this ingredient yet.
Store in main body of fridge rather than the door for temperature stability.
Eggs have significantly lower greenhouse gas emissions per kilogram of protein compared to beef or lamb.
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.