Eggs
A complete protein source with choline, B12, selenium and vitamin D concentrated in the yolk.
Nutrition per 100 g
Standardised to 100 g of eggs for fair comparison. Typical serving: 2 large eggs (100 g) — 143 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 143 kcal | 143 kcal | 100 kcal |
| Protein | 12.6 g | 12.6 g | 8.8 g |
| Carbohydrate | 0.7 g | 0.7 g | 0.5 g |
| Fat | 9.5 g | 9.5 g | 6.6 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of eggs, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 160 µg | 160 µg | 18% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 2.1 µg | 2.1 µg | 11% |
| Vitamin E | 1.1 mg | 1.1 mg | 7% |
| Vitamin K | 0.3 µg | 0.3 µg | <1% |
| Thiamin | 0.04 mg | 0.04 mg | 3% |
| Riboflavin | 0.46 mg | 0.46 mg | 35% |
| Niacin | 0.075 mg | 0.075 mg | <1% |
| Vitamin B6 | 0.17 mg | 0.17 mg | 10% |
| Folate | 47 µg | 47 µg | 12% |
| Vitamin B12 | 0.89 µg | 0.89 µg | 37% |
| Pantothenic acid | 1.5 mg | 1.5 mg | 30% |
| Choline | 294 mg | 294 mg | 53% |
| Minerals | |||
| Calcium | 56 mg | 56 mg | 4% |
| Iron | 1.8 mg | 1.8 mg | 10% |
| Magnesium | 12 mg | 12 mg | 3% |
| Phosphorus | 198 mg | 198 mg | 16% |
| Potassium | 138 mg | 138 mg | 3% |
| Sodium | 142 mg | 142 mg | 6% |
| Zinc | 1.3 mg | 1.3 mg | 12% |
| Selenium | 30.7 µg | 30.7 µg | 56% |
| Copper | 0.072 mg | 0.072 mg | 8% |
| Manganese | 0.028 mg | 0.028 mg | 1% |
Source: USDA FoodData Central — Egg, whole, raw, fresh
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat eggs?
- High-quality complete protein for around 70 kcal per egg.
- Micronutrient spread that is unusual for the calorie cost.
- Inexpensive, widely available and quick to prepare.
How to include it
- Boil a batch for fast breakfasts and snacks through the week.
- Fold through vegetables and leftover grains for a ten-minute dinner.
- Poach onto wholegrain toast with spinach for protein plus fibre.
Things to consider
- People with familial hypercholesterolaemia or existing cardiovascular disease should follow individual medical advice on intake.
- Egg allergy is among the more common childhood food allergies.
- Cook thoroughly if you are pregnant, unless eggs carry a recognised safety mark.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- kcal
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- fibre
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Salmon, cooked
An oily fish supplying long-chain omega-3 fats EPA and DHA alongside vitamin D and B12.
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