Egg Nutrition Facts And Health Benefits

In this article, we learn about egg's nutritional value and benefits. Let’s check it.

Eggs are mostly consumed by Japan(data 2024). It is used commercially and in many household daily. The egg is used commercially for making a variety of dishes and salads.

The egg is made up of 75% of water. If we remove york from the egg, it is the lean source of protein.

Egg Nutrition Facts

Here below table shows the egg nutrition facts 50g.

Nutrition Facts

Serving size 50 g

Servings per container 1

Amount per serving
Calories 78

Calories from Fat 45

% Daily Value*
Total Fat 5g 8%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 187mg 63%
Sodium 62mg 3%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 6g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

About 50 grams of an egg have 78 Kcals, 5 grams of fat, 0 grams of carbohydrates, and 6 gram of protein.

There is 187 cholesterol in a whole egg. It holds 62 mg of sodium.


One large egg(50g) contain 78 Kcals(324 kJ). Most of the calories come from fats.


Egg doesn't contain any carbs. It is totally carbs free.


A large egg(50g) contains 5 grams of total fats. 2grams of which are saturated and rest is unsaturated.


A large egg(50g) contains 6 grams of proteinIf you remove york from the egg it becomes one of the best lean protein sources.

Glycemic Index:

The glycemic index of an egg is zero. It is because it doesn't hold any carbohydrates, so that reason blood sugar don't spike. It is hold low glycemic index.

Vitamins And Minerals In An Egg





Vitamin C

0 mg


50 mg

Vitamin A

149 mcg


172 mg

Vitamin E

1.03 mg


126 mg

Vitamin K

0.3 mcg


1.19 mg

Vitamin B1

0.066 mg


10 mg

Vitamin B2

0.513 mg


1.05 mg

Vitamin B3

0.064 mg


0.013 mg

Vitamin B6

0.121 mg


0.026 mg

Vitamin B9

44 mcg

50 grams of an Egg have Vitamin C(0%), Vitamin A(16%), Vitamin E(7%) and Vitamin K(0%) of your RDA(Recommended Dietary Allowances).

Vitamin C improves immunity; Vitamin A supports your heart, lungs, and other organs to function properly; Vitamin E upholds healthy skin and eyes; and Vitamin K is required for blood clotting and healthful bones.

An egg has a good amount of B vitamins. 50 grams of a egg has Vitamin B1(thiamin) 6%, Vitamin B2(riboflavin) 39%, Vitamin B3(niacin) 0%, Vitamin B6 (pyridoxine) 9%, and Vitamin B9(folate) 11% of your RDA(Recommended Dietary Allowances). These vitamins are required for digestion and good nerve function.

50 grams of an Egg have Calcium 4%, Phosphorus 4.3 %, Potassium 6%, Iron 8%, Magnesium 2%, Zinc 10%, Copper 1%, and Manganese 1% of your RDA (Recommended Dietary Allowances).

Calcium supports our bones; Phosphorus plays a crucial part in creating DNA and RNA; Potassium controls fluid balance; Iron decreases tiredness and fatigue; Magnesium helps muscle, nerve function, and energy production.

Zinc is important in building proteins; Copper produces red blood cells; Manganese keeps the body in creating connective tissue, bones, and blood clotting factors.

Egg Benefits

Egg Benefits For Health:

Eggs are a highly nutritious food and offer a multitude of health benefits. They are an excellent source of high-quality protein, containing all the essential amino acids our bodies need. Additionally, eggs are rich in essential nutrients such as vitamin D, vitamin B12, choline, and selenium, all of which play crucial roles in maintaining overall health.

Egg Benefits For Eye and Brain Health:

Eating eggs has been associated with improved eye health due to their high lutein and zeaxanthin content, which can help prevent macular degeneration and cataracts. Moreover, the choline found in eggs is essential for brain health and development, making it particularly important during pregnancy and early childhood.

Egg Benefits For Heart:

Contrary to past concerns, recent research has shown that moderate egg consumption does not significantly impact heart health or raise the risk of cardiovascular disease in healthy individuals. In fact, eggs can positively affect heart health by increasing levels of "good" HDL cholesterol.

Furthermore, eggs are satiating and can aid in weight management as they help control appetite and prevent overeating. They are also a convenient and versatile ingredient, making them a valuable addition to a balanced diet.

Frequently Asked Questions(FAQ)

How many eggs per day?

As per its Nutrition Value, it is recommended to use 2-3 whole egg per day.

Is boiled egg high in protein?

Yes It is healthy. As egg not losing any nutrient profile but  boiling process can less cholestrol from egg, so it healthy for eating.

How many calories are in an egg?

A large egg(50g) typically contains about 78 calories, making it a relatively low-calorie and nutritious food choice.

Are eggs dairy?

No, eggs are not dairy products. Dairy refers to products derived from milk, while eggs come from poultry.

How much protein is in an egg?

A single large egg contains about 6-7 grams of protein, making it an excellent source of high-quality protein.

Do eggs need to be refrigerated?

In the United States, eggs should be refrigerated to maintain their quality and safety. In other countries, commonly egg storage practices may vary.

Can you freeze eggs?

Yes, eggs can be frozen. However, it's best to remove them from their shells and store them in airtight containers or freezer bags.

Are brown eggs healthier than white eggs?

There is no major nutritional difference between brown and white eggs. The color difference is simply due to the breed of the hen.

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