Eggs — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 155 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 1 g | 0.36% |
| Fiber | 0 g | - |
| Sugars | 1 g | 2% |
| Glycemic Index | 0 | - |
| Protein | 13 g | 26% |
| Sodium | 124 mg | 5.39% |
| Total Fat | 11 | 14.1% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Eggs provide high-quality protein, vitamins A and B12, folic acid, and are considered a complete protein source.
Encyclopedia of Foods. A Guide to Healthy Nutrition
13 g
🧀 Good Protein Content
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Health benefits
- High in protein, containing all essential amino acids, making them a complete protein source for muscle growth and repair.
- Rich in essential vitamins and minerals such as Vitamin B12, Vitamin D, selenium, and choline, which support brain health, immune function, and overall well-being.
- Contains healthy fats, including omega-3 fatty acids (in fortified eggs), which support heart health and brain function.
- Supports eye health with antioxidants like lutein and zeaxanthin, which help protect against age-related macular degeneration and cataracts.
- Versatile and nutrient-dense, making them an excellent addition to a balanced diet for overall health.
Health risks
- High cholesterol content particularly in egg yolks, which can contribute to increased cholesterol levels if consumed in large quantities, especially in individuals sensitive to dietary cholesterol.
- Risk of contamination with harmful bacteria such as Salmonella, particularly in raw or undercooked eggs, leading to potential foodborne illness.
- Potential for allergic reactions particularly in individuals allergic to eggs, causing symptoms like itching, swelling, or anaphylaxis.
- Potential for overconsumption due to the versatility and palatability of eggs, which can lead to excessive calorie intake if not balanced with other dietary considerations.
How to choose eggs
Fresh eggs will have a clean, uncracked shell with a rough texture. Shake the egg gently near your ear; there should be no sound, indicating the yolk and white are intact and not watery.
Avoid eggs with any cracks or those that feel light when picked up, as they may be old. Good quality eggs should have vibrant yolks and clear whites when cracked open.
How to store eggs
Eggs should be stored in their original carton in the refrigerator. Keeping them in the main compartment helps maintain a consistent temperature. Properly stored, eggs can last up to three weeks.
Exposure to fluctuating temperatures can cause eggs to spoil more quickly. It’s best to avoid storing them on the refrigerator door. Keeping the carton closed helps protect them from absorbing other odors.
✅ Extra Tip
How long do they last?
Eggs can last for 3-5 weeks in the refrigerator. For longer storage, eggs can be frozen for up to 1 year. To freeze, crack the eggs and beat until blended, then store in an airtight container.
What to do with leftovers?
👨⚕️️ Medical disclaimer
How eggs support specific health conditions
Eggs are a nutrient-dense food rich in high-quality protein, promoting muscle health and tissue repair. They are an excellent source of vitamins, including vitamin D and B12, supporting bone health and brain function. Eggs contain healthy fats, particularly omega-3s, which support heart health. Additionally, eggs are low in calories and can be a valuable component of weight management when consumed as part of a balanced diet.
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Listonic Team
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Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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