Eggs: Health Benefits and Nutritional Information

While there has been controversy over the past several years regarding the health benefits of eggs, new studies suggest that eggs are a great food choice. Eggs are loaded with protein and a variety of minerals that are beneficial to the human body. In fact, one egg contains 13 essential nutrients, including protein, choline, folate, iron and zinc.

Health Benefits of Eggs

  • Eggs are a great source of carotenoids (lutein and zeaxanthin), which have been shown to prevent macular degeneration in the eyes. In addition, eating eggs also has been shown to reduce the risk of developing cataracts.
  • Eggs are excellent sources of protein, which is good for muscular health. Those that are watching their weight, as well as individuals who are conscious of eating sufficient protein amounts, fare well off of eating several eggs each day.
  • Eggs are a good source of choline, which is beneficial for the nervous system and cardiovascular system.
  • In the past, eggs were thought to cause complications with cholesterol levels in the body. New studies show that eating two eggs per day can actually improve an individual’s cholesterol levels. Eggs have approximately 5 grams of fat per whole egg, with only 1.5 grams being saturated fat. In order to eliminate the fat content of eggs, it is recommended to only eat the egg whites.
  • Eggs naturally contain vitamin D.
  • Because of the amount of vitamin B12, sulfur and protein found in eggs, hair and nails are found to be stronger in individuals who contain eggs on a regular basis.

Nutritional Information of Carrots

Eggs make a nutritious choice for breakfast, lunch and dinner. In addition, they can be eaten as a snack or implemented in a variety of recipes, including salads, soups and casseroles. The nutrition facts of one whole, large egg includes:

  • Calories: 70
  • Calories from fat: 0 grams
  • Fat: 5 grams
  • Saturated Fat: 1.5 grams
  • Cholesterol: 211 mg
  • Sodium: 70 mg
  • Carbohydrates: 0 grams
  • Dietary Fiber: 0 grams
  • Sugar: 0 grams
  • Protein: 6 grams

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Posts By Sequoia
  • Richard Stooker

    I’m glad to see your promoting the health benefits of eggs.

    Yet the article is self-contradictory, because most of the good stuff you mention is not in “eggs,” but in egg yolks. And part of the article says to eat only egg whites. That’s still good protein, but not nearly as nutritious as including yolks.

    It’s simplistic to think, as diet writers such as Nathan Pritikin, once did, that cholesterol in the diet equals cholesterol in the blood hardening arteries. Our bodies are far more complex than that. How much our arteries could be damaged depends more on our average levels of insulin and inflammation.

    You don’t mention choosing Omega 3, Organic or Free Range eggs over ordinary chicken factory white eggs. They are even more nutritious and delicious, and far more widely available than they used to be. Even my local supermarket carries them now.

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