Inside an Egg

Eggs are one of nature's most nutritional foods. One large egg contains about 70 calories and a variety of nutrients, vitamins and minerals.

Eggs provide a source of high quality protein. Protein is essential for building and repairing body tissue. Your muscles, hair, nails, organs, skin as well as antibodies, enzymes and hormones are all made up from protein. Protein contains 20 amino acids, 9 of these your body cannot make naturally and must get from food. Eggs are one of the few foods that are considered to be a complete protein as they contain all nine essential amino acids.

Below is a table further detailing the nutritional value of eggs.

Nutrient Benefit
Iron Carries oxygen to the blood. The iron found in eggs is easily absorbed by the body
Vitamin A Helps maintain a healthy skin and assists in night vision
Vitamin D Strengthens bones and teeth. This vitamin helps protect against certain cancers and auto-immune disease
Vitamin E A good disease-preventing antioxidant
Vitamin B12 Helps prevent heart disease
Folate Helps produce and maintain new cells
Protein Essential for building and repairing body tissues
Selenium Works in conjunction with Vitamin E to prevent the breakdown
of body tissue
Lutein and zeaxanthin Maintains good vision
Choline Plays a strong role in brain development and function

There is a misconception that the consumption of eggs should be limited due to their high cholesterol content (high blood cholesterol being one of the risk factors of coronary heart disease). Extensive research has however proved that dietary cholesterol, as consumed in eggs, has very little effect on blood cholesterol. The fats found in eggs contain heart healthy monounsaturated and polyunsaturated fats. Together with the nutritious B vitamins (folate & vitamin B12), all eggs contain omega-3 and omega-6 fatty acids.

Omega-3 fatty acids are essential in maintaining a healthy heart. They also lower blood pressure, reduce blood clots and blocked vessels and prevent hardening of the arteries.


Per 50 g serving (1 Large egg)

Energy 71 Cal/ 297 kJ
Protein 6 g
Fat 5 g
– Polyunsaturated 0.7 g
– Monounsaturated 2.0 g
– Saturated 1.5 g
Cholesterol 190 mg
Carbohydrate 0 g
Percentage of Recommended Daily intake:
Vitamin A 8%
Vitamin E 6%
Vitamin D 2%
Folate 15%
Vitamin B12 30%
Thiamin 2%
Niacin 6%
Riboflavin 15%
Iron 2%
Zinc 5%
Phosphorus 6%

Eggs are also an excellent source for Choline. Choline, which is found in eggs and dark leafy vegetables, has been shown to play a strong role in the development of the brain function and memory. One egg will provide you with half the amount of Choline that you require daily. Experts suggest pregnant or lactating woman eat eggs to ensure adequate Choline intake.

Eggs have no trans fat and are low in saturated fat. Saturated and trans fats found in foods like pastries, packaged food and processed snacks can raise the level of ‘bad’ (LDL) cholesterol in your blood and increase the risk of heart disease.