Table of Contents[Hide][Show]
- Nutrivore Score for Chicken Eggs – 365
- Chicken Egg Nutrition Facts
- Chicken Egg Nutrition Varies With Component
- Chicken Egg Nutrition Varies With Cooking and Processing
- Egg Nutrition Varies With Poultry Type
Health Benefits of Chicken Egg Nutrients+−
- Chicken Eggs Provide 83% DV Vitamin B7 (Biotin)
- Chicken Eggs Provide 56% DV Selenium
- Chicken Eggs Provide 53% DV Choline
- Chicken Eggs Provide 37% DV Vitamin B12 (Cobalamin)
- Chicken Eggs Provide 35% DV Vitamin B2 (Riboflavin)
- Chicken Eggs Provide 31% DV Vitamin B5 (Pantothenic Acid)
- Chicken Eggs Provide 12.6 g of Protein
- Chicken Eggs Provide 23% DV EPA + DHA
- How Many Chicken Eggs Should We Eat Per Day?
Synonymous with breakfast, whether you prefer them boiled, fried, over-easy, poached, scrambled, sunny side up, or in an omelet, frittata or quiche, eggs are the definition of versatility. A staple in most homes around the world, they are affordable, convenient, nutritious, and most importantly delicious!
Eggs have been a part of the human diet since before the dawn of agriculture and remain incredibly important across the globe today.
When we think of eggs, we’re generally referring to chicken eggs, but females from many species (including amphibians, birds, fish, reptiles, and even a few mammals) lay eggs. They have been part of the human diet since before the dawn of agriculture and remain incredibly important across the globe today. Even though eggs were harvested and consumed dating back to the prehistoric era, the chicken was only formally domesticated for consumption and egg production in Southeast Asia and India before 7500 BCE.
In addition to chicken eggs, duck, goose, guinea fowl, gull, ostrich, pelican, pheasant, quail, and turkey eggs are also enjoyed around the world.
Of course, chickens aren’t the only birds whose eggs are a valuable food source! Duck eggs, quail eggs, and goose eggs can all be found commercially (though sometimes it takes some searching!), and ostrich, turkey, pelican, pheasant, and gull eggs are sometimes eaten as a delicacy (with gull eggs being part of the traditional diet in many indigenous North American cultures, in England, and in Norway). Guinea fowl eggs are abundant at markets in some countries in Africa, as well as elsewhere in the world where they’re farmed. Guinea fowl eggs are much richer than chicken eggs, with a greater yolk-to-white ratio, while ostrich eggs are so large, they can serve about 24 for breakfast!
Despite all these options, when someone refers to eggs in a culinary sense, you can “eggs-psect” they mean chicken eggs. In the US alone, Americans consume an average of 281 chicken eggs per year! The chickens farmed primarily for eggs are called layer hens, with some breeds able to produce over 300 eggs per year! How “eggs-emplory” is that?
The color of the eggshell is not a reflection of its nutritional value or taste but varies according to species and breed – chickens with white ear lobes lay white eggs and those with red ear lobes lay brown eggs.
Each egg consists of a protective shell surrounding the egg white (albumen) and egg yolk (vitellus), the latter containing the vast majority of the egg’s nutrition. Contrary to popular belief, the color of the eggshell is not a reflection of its nutritional value or taste but varies according to species and breed. In general, chickens with white ear lobes lay white eggs, red ear lobes lay brown eggs, and those with bluish-green ear lobes produce bluish-green eggs, while the color of the yolk depends on the diet of the chicken. Speaking of, eggs can vary widely in nutrition depending on the hen’s diet and living conditions. At the grocery store you may encounter numerous options to ‘eggs-plore’ including cage-free, conventional, free-range, hormone free, omega-3, organic, pastured, and vegetarian fed (not necessarily something to strive for since chickens are omnivorous by nature). Eggs are also graded based on the size of the air cell within the egg, measured during candling. Smaller air cells mean fresher eggs and a rating of AA. With increasing air cell size and decreasing freshness, eggs receive lower grades such as A or B. In Canada and the United States eggs are washed before sale, which is why they need to be refrigerated, whereas unwashed intact eggs can be left unrefrigerated for months without spoiling, as is the case in many European countries. This is because eggs naturally contain a thin protective cuticle designed by nature to protect them from bacteria, which is removed with washing.
The first egg carton was invented in Canada in 1911 and was made out of paper.
And while eggs are important, also critical is their packaging! Though it might be hard to picture life without them now, the first egg carton didn’t appear until 1911, when a man named Joseph Coyle (from British Columbia, Canada) invented a hand-made paper holder to prevent eggs from breaking during shipment. An “eggs-straordinary” invention indeed! (Hyuck!)
Nutrivore Score for Chicken Eggs – 365
Chicken eggs have a Nutrivore Score of 356, making them a medium nutrient-dense food! Plus, they are a low-carb food; chicken eggs contain 0.7 grams of net carbs per serving.
Per serving, chicken eggs are a best source (>50% daily value) of choline, selenium, and vitamin B7 (biotin); an excellent source (20-50% daily value) of EPA+DHA, protein, vitamin B2 (riboflavin), vitamin B5 (pantothenic acid), and vitamin B12 (cobalamin); and a good source (10-20% daily value) of iron, monounsaturated fatty acids (MUFA), phosphorus, vitamin A, vitamin B6 (pyridoxine), vitamin B9 (folate), vitamin D, vitamin E, and zinc.
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Chicken Egg Nutrition Facts
One serving of chicken eggs is standardized to 100 grams (3.5 ounces). To put this into perspective: one serving of chicken eggs is approximately equivalent to 2 large eggs. When you cook chicken eggs, the volume remains relatively consistent.
Chicken Egg Nutrition Facts Per Serving
| Chicken eggs, whole, raw | Nutrivore Score: 355 | Nutrient Density: Medium |
|---|---|---|
| Serving Size: 2 large (100 grams) | Protein: 12.6 grams | Net Carbohydrates: 0.7 grams |
| Calories: 143 | Total Fat: 9.5 grams | Dietary Fiber: 0.0 grams |
| VITAMINS | ||
|---|---|---|
| Vitamin A | 160.0 μg RAE | 18% DV |
| Vitamin B1 (Thiamin) | 40.0 μg | 3% DV |
| Vitamin B2 (Riboflavin) | 457.0 μg | 35% DV |
| Vitamin B3 (Niacin) | 0.1 mg | 0% DV |
| Vitamin B5 (Pantothenic Acid) | 1.5 mg | 31% DV |
| Vitamin B6 (Pyridoxine) | 170.0 μg | 10% DV |
| Vitamin B7 (Biotin) | 25.0 μg | 83% DV |
| Vitamin B9 (Folate) | 47.0 μg | 12% DV |
| Vitamin B12 (Cobalamin) | 0.9 μg | 37% DV |
| Vitamin C | 0.0 mg | 0% DV |
| Vitamin D (D2 + D3) | 2.0 μg | 10% DV |
| Vitamin E | 1.7 mg | 11% DV |
| Vitamin K | 0.4 μg | 0% DV |
| Choline | 293.8 mg | 53% DV |
| Myo-Inositol | 9.0 mg | ~ |
| CoQ10 | 0.4 mg | ~ |
| FUNCTIONAL FATS | ||
|---|---|---|
| MUFA | 3.7 g | 18% DV |
| ALA | 48.0 mg | 3% DV |
| EPA + DHA | 58.0 mg | 23% DV |
| CLA | 12.0 mg | ~ |
| Linoleic Acid | 1.6 g | 9% DV |
| MCT’s | 0.0 g | ~ |
| MINERALS | ||
|---|---|---|
| Calcium | 56.0 mg | 4% DV |
| Copper | 72.0 μg | 8% DV |
| Iodine | ~ | ~ |
| Iron | 1.8 mg | 10% DV |
| Magnesium | 12.0 mg | 3% DV |
| Manganese | 28.0 μg | 1% DV |
| Phosphorus | 198.0 mg | 16% DV |
| Potassium | 138.0 mg | 3% DV |
| Selenium | 30.7 μg | 56% DV |
| Sodium | 142.0 mg | 6% DV |
| Zinc | 1.3 mg | 12% DV |
| PHYTONUTRIENTS | ||
|---|---|---|
| Carotenoids | 512.0 μg | ~ |
| Polyphenols | 0.0 mg | ~ |
| Phytosterols | 0.0 mg | ~ |
| Glucosinolates | ~ | ~ |
| Thiosulfinates | ~ | ~ |
| Betalains | ~ | ~ |
| AMINO ACIDS & PEPTIDES | ||
|---|---|---|
| Taurine | ~ | ~ |
| Ergothioneine | 0.1 mg | ~ |
Chicken Egg Nutrition Varies With Component
The Nutrivore Score of chicken eggs varies based on the portion of the egg being consumed, as does the taste! Eggs can be eaten whole, or separated such that the yolk is removed from the egg white. It’s important to note that the vast majority of an egg’s nutrition is found in the yolk.
| NUTRIVORE SCORE | |
|---|---|
| Chicken egg, white, raw | 272 |
| Chicken egg, whole, raw | 355 |
| Chicken egg, yolk, raw | 342 |
Chicken Egg Nutrition Varies With Cooking and Processing
There are countless ways to prepare eggs, each with its own unique flavor, texture, and nutrient profile, which means their Nutrivore Scores also vary. Conveniently, dried and frozen eggs are also readily available to use in place of fresh eggs.
| NUTRIVORE SCORE | |
|---|---|
| Chicken egg, cooked, fried | 311 |
| Chicken egg, cooked, hard-boiled | 320 |
| Chicken egg, cooked, omelet | 261 |
| Chicken egg, cooked, poached | 334 |
| Chicken egg, cooked, scrambled | 316 |
| Chicken egg, dried | 333 |
| Chicken egg, raw | 355 |
| Chicken egg, raw, frozen | 300 |
Egg Nutrition Varies With Poultry Type
In addition to the uber-popular chicken egg, eggs from other types of poultry are also edible (even if harder to find). Not only do they vary in color, size, shape, and taste, they also vary in nutrient profile (and Nutrivore Score!).
| NUTRIVORE SCORE | |
|---|---|
| Chicken egg, whole, raw | 355 |
| Duck egg, whole, raw | 396 |
| Goose egg, whole, raw | 398 |
| Quail egg, whole, raw | 341 |
| Turkey egg, whole, raw | 2351 |
Impressed by all the egg-cellent nutrition in eggs? Maybe your friends will be too!
Health Benefits of Chicken Egg Nutrients
Let’s take a closer look at all of the best and excellent source of nutrients found in a 100-gram serving of chicken eggs and see how they benefit our health.
Chicken Eggs Provide 83% DV Vitamin B7 (Biotin)
Chicken eggs are a best source of vitamin B7 (biotin), providing 83% of the daily value per 100-gram serving!
Biotin is a water-soluble B vitamin, also known as vitamin B7. Like other B vitamins, it plays an important role in energy metabolism (serving as a coenzyme for five carboxylase enzymes), neurotransmitter production, cellular function, and the function of various organs. Getting enough biotin can help support healthy nail and hair growth. It’s also particularly important during pregnancy, with low intakes increasing the risk of premature delivery and birth defects. There’s even some evidence biotin can benefit diabetics and reduce functional disabilities in people with multiple sclerosis. Learn more about biotin here.
Chicken Eggs Provide 56% DV Selenium
Chicken eggs are also a best source of selenium, providing 56% of the daily value per 100-gram serving!
Selenium is a trace mineral needed by all mammals to sustain life. It serves as a component of the non-proteinogenic amino acids selenocysteine and selenomethionine, and also helps form over two dozen selenoproteins involved in reproduction, thyroid hormone metabolism, antioxidant defense, DNA synthesis, and immunity. Observational research suggests selenium could play a protective role against cancer, heart disease, asthma, and inflammatory bowel disease, although human trials have generally been lacking or contradictory. There’s also evidence that selenium can play a preventative role in asthma and inflammatory bowel disease, while also reducing mortality in patients with sepsis. Learn more about selenium here.
Chicken Eggs Provide 53% DV Choline
Chicken eggs are a best source of choline, providing 53% of the daily value per 100-gram serving!
Choline is often grouped together with B-complex vitamins, and sometimes referred to as vitamin B4. It plays an essential role in building cell membranes. Choline also serves as the backbone for a neurotransmitter called acetylcholine, which is involved in heart health, gut motility (the movement of contents through the digestive tract controlled by the coordinated contraction and relaxation of specialized gut muscle tissue), and muscle movement. Adequate intake during pregnancy can help reduce risk of neural tube defects.
Chicken Eggs Provide 37% DV Vitamin B12 (Cobalamin)
Chicken eggs are an excellent source of vitamin B12 (cobalamin), providing 37% of the daily value per 100-gram serving!
Vitamin B12 (cobalamin) is a water-soluble vitamin that serves as a cofactor for enzymes involved in energy metabolism, red blood cell production, DNA synthesis, neurotransmitter production, nervous system health, and folate metabolism. As a result of these roles, vitamin B12 is vital for maintaining brain and nervous system health, and may have a protective effect against dementia, Alzheimer’s disease, and depression. There’s also some evidence vitamin B12 may be cancer-protective, possibly through supporting folate metabolism (which then assists in repairing DNA damage). Learn more about vitamin B12 here.
Chicken Eggs Provide 35% DV Vitamin B2 (Riboflavin)
Chicken eggs are also an excellent source of vitamin B2 (riboflavin), providing 35% of the daily value per 100-gram serving!
Riboflavin (or vitamin B2) is a vitamin that helps form two important coenzymes involved in oxidation-reduction reactions: flavin mononucleotide (FMN), and flavin adenine dinucleotide (FAD). Collectively, these coenzymes are involved in antibody production, energy production, growth and development, skin and hair health, and the metabolism of several other nutrients (vitamin B6, niacin, folate, and iron). Research suggests a role for riboflavin in preventing or treating migraine headaches, cardiovascular disease, cataracts, and preeclampsia during pregnancy. It also possesses some anti-cancer properties due to its involvement in folate metabolism and MTHFR activity. Learn more about vitamin B2 here.
Chicken Eggs Provide 31% DV Vitamin B5 (Pantothenic Acid)
Chicken eggs are an excellent source of vitamin B5 (pantothenic acid), providing 31% of the daily value per 100-gram serving!
Pantothenic acid (or vitamin B5) is a water-soluble vitamin that serves as a cofactor for coenzyme A—which itself is critical for metabolizing many drugs and toxins, as well as forming derivatives (acetyl-CoA and succinyl-CoA) that participate in the synthesis of cholesterol, fatty acids, melatonin, the neurotransmitter acetylcholine, steroid hormones, heme, and vitamins A and D. Coenzyme A is also needed in the Krebs cycle, giving pantothenic acid a role in energy metabolism. Research suggests that a pantothenic acid derivative (pantethine) can help improve blood lipid profiles and reduce fatty streak formation and lipid deposition in the arteries, giving it a cardio-protective role. Additional research shows that panthothenic acid can accelerate wound healing, boost cellular production of the important antioxidant glutathione, and possibly help improve symptoms of rheumatoid arthritis. Learn more about vitamin B5 here.
Chicken Eggs Provide 12.6 g of Protein
Chicken eggs are also an excellent source of protein, providing 12.6 g of protein per 100-gram serving!
Proteins are the molecules that actually perform most of the various functions of life. In addition to being major structural components of cells and tissues, they have incredibly diverse roles from driving chemical reactions (e.g., enzymes) to signaling (e.g., some types of hormones) to transporting and storing nutrients. Dietary protein is necessary to supply the amino acid building blocks for all of the proteins in our bodies. The recommended daily allowance of protein is 0.36 grams per pound body weight (0.8 grams per kilogram of body weight). That amounts to 56 grams for a 150-pound person. However, it’s important to emphasize that this number is considered a minimum daily allotment, and there is no established upper limit. In fact, many studies have evaluated diets containing three to four times more protein than this minimum and proven benefits to weight management, body composition, hormone regulation, and cardiovascular health. These studies suggest that an optimal protein intake for most people is probably in the range of 1.2 to 1.8 grams per kilogram bodyweight (82 to 122 grams for that same 150-pound person), and that people who are very active may see the best results at even higher intake. Learn more about protein and amino acids here.
Chicken Eggs Provide 23% DV EPA + DHA
Chicken eggs are an excellent source of EPA + DHA, providing 23% of the daily value per 100-gram serving!
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are long-chain omega-3 fats that play important roles in neurological health, immune function, eye health and vision, inflammation, pain signaling, gut health, fetal development, and some aspects of cardiovascular health (like triglyceride levels and blood clotting). They exert many of their effects by helping form chemical messengers called prostaglandins, thromboxanes, and leukotrienes. EPA and DHA also serve as a structural component of the cell membrane, influencing important properties such as membrane fluidity and permeability. Small amounts of them can be synthesized from a shorter-chain omega-3 fat, alpha-linolenic acid (ALA). Learn more about EPA and DHA here.
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How Many Chicken Eggs Should We Eat Per Day?
Eggs are nutrient-dense food sources of highly-digestible complete protein, in addition to being a good source of many other nutrients! (How ‘egg-cellent’ is that?)
Proteins are the molecules that perform most of the various functions of life which is why protein deficiency is detrimental to all of the body’s organs and systems, including impacting function of the brain (especially in infants and young children), immune system, gut barrier, and kidneys. Dietary protein is necessary to supply the amino acid building blocks for all of the proteins in our bodies. Physical signs of protein deficiency include edema (swelling), poor musculature, dull skin, thin and fragile hair, and failure to thrive in infants and children.
The Accepted Macronutrient Distribution Ranges (AMDR) were established by the Food and Nutrition Board of the Institute of Medicine using evidence from interventional trials with support of epidemiological evidence that suggest a role in the prevention or increased risk of chronic diseases, and based on ensuring sufficient intake of essential nutrients. The AMDR for protein is 10% to 35% calories from protein.
The recommended daily allowance of protein is 0.36 grams per pound body weight (0.8 grams per kilogram of body weight). That amounts to 56 grams for a 150-pound person. However, it’s important to emphasize that this number is considered a minimum daily allotment, and there is no established upper limit. In fact, many studies have evaluated diets containing three to four times more protein than this minimum and proven benefits to weight management, body composition, hormone regulation, and cardiovascular health. These studies suggest that an optimal protein intake for most people is probably in the range of 1.2 to 1.8 grams per kilogram bodyweight (82 to 122 grams for that same 150-pound person), and that people who are very active may see the best results at even higher intake. Learn more about protein here.
Eggs are one of the most hotly debated animal foods in terms of their health effects because, for decades, research has given us conflicting results on the association between eggs and heart disease, stroke, diabetes, cancer, and other health outcomes. However, the risk of harm purported in the media is not supported by the scientific literature and overall, eggs are nutrient-dense sources of complete protein.
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USDA Food Central Database: Egg, whole, raw, fresh
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