Egg Nutrition Facts: Calories, Health Benefits, Vitamins and Minerals

Nutrition Facts of Eggs: Calories, Protein, Fat and More

Eggs are a nutritional powerhouse and versatile food. But how many calories are actually in an egg? And what are the other nutrition facts and health benefits of eggs? Keep reading to learn all about the calories, protein, fat and nutritional profile of different types and sizes of eggs.

Calories in Eggs

There are approximately:

• 72 calories in a small egg
• 80 calories in a medium egg
• 90 calories in a large egg
• 55 calories in an egg white

Eggs are relatively low in calories for the high amount of nutrients they provide. The calorie count comes primarily from fat and protein in the egg yolk.

Nutrients in Eggs

Here is the nutrient breakdown for a large whole egg:

• 6g protein
• 5g fat
• 0g carbs
• 215mg cholesterol
• 15% DV selenium
• 15% DV riboflavin
• 11% DV phosphorus
• 10% DV vitamin B12

As you can see, eggs contain a variety of important vitamins and minerals. They are one of the few naturally occurring food sources of vitamin D as well. The protein in eggs is complete, meaning it provides all essential amino acids.

Nutrition Differences Between Egg Sizes

While the general nutrition profile remains similar, there are some slight differences between small, medium and large egg sizes:

• Small: 5g protein, 4g fat
• Medium: 6g protein, 5g fat
• Large: 6g protein, 6g fat
• Jumbo: 8g protein, 7g fat

As the egg size increases, so does the amount of protein and fat it contains. Other nutrients like vitamins and minerals remain similar across different sizes.

Egg White vs Egg Yolk Nutrition

Egg whites and yolks differ in their nutritional makeup:

• Egg whites: low cal, high protein, no fat or cholesterol
• Egg yolks: high fat and cholesterol, rich in vitamins and minerals

Together they create a balance of protein, healthy fats and key micronutrients. The yolk does contain the majority of calories though.

Calories and Nutrients in Different Types of Eggs

Beyond just size, the nutrition facts of eggs also varies a little depending on the type.

Chicken Eggs

Chicken eggs are the most common type of egg eaten. Here are some key nutrition facts for chicken eggs:

• 72-90 calories per large egg
• 6g protein in a large egg
• High in vitamin A, selenium, riboflavin, vitamin B12
• 215mg cholesterol in a large egg

Duck Eggs

Duck eggs are larger than chicken eggs and higher in some nutrients:

• 130 calories in a duck egg
• 9g protein
• More omega-3 fatty acids than chicken eggs
• Higher amounts of iron, folate, zinc, and vitamins B5, B12 and A

Quail Eggs

Tiny quail eggs offer these nutrition facts:

• 14 calories per quail egg
• 1 gram protein
• Rich in vitamin B complexes, phosphorus, zinc
• Lower cholesterol than chicken eggs

Goose Eggs

Goose eggs are even larger than duck eggs and provide:

• 175 calories
• 13g protein
• Higher fat, vitamin D, choline than chicken eggs

Beyond chicken eggs, other types can provide variety in taste and nutrition.

Nutritional Benefits of Eggs

Eggs provide a number of important health benefits. Here are some of the top researched ways eggs can boost your health:

High Quality Protein

The protein in eggs contains all 9 essential amino acids and is one of the most easily digested and absorbed types of protein.

Healthy Fat Source

Mainly coming from the yolk, eggs provide heart healthy monounsaturated and polyunsaturated fats plus omega-3s.

Antioxidants

Eggs contain antioxidants like lutein and zeaxanthin that support eye health and protect vision.

Choline

A single egg supplies 25% of your daily choline needs which supports brain development and function.

Vitamin D

Eggs are one of the only natural sources of vitamin D, especially important for those avoiding dairy products.

The combination of protein, vitamins, minerals and antioxidants in eggs offer a myriad of health benefits.

Health Concerns Related to Eggs

While eggs provide valuable nutrition, there are some potential downsides to consider as well:

High Cholesterol

The 215mg of cholesterol in one large egg may be concerning for those with high cholesterol levels.

Food Allergies

Eggs are one of the most common food allergens, especially in children.

Salmonella Risk

Raw and undercooked eggs can harbor salmonella bacteria, which causes food poisoning.

Choline Concerns

Very high choline intake from eggs may have links to increased risk of cancer and heart disease.

Moderating egg intake and avoiding undercooked eggs can help address these concerns for certain individuals.

Are Egg Yolks Healthy or Unhealthy?

With all the mixed messaging, many wonder whether egg yolks are healthy or unhealthy?

Benefits of Egg Yolks

Egg yolks offer many nutrients not found in whites:

• Healthy fats and cholesterol
• Choline
• Antioxidants like lutein and zeaxanthin
• Vitamin D
• B vitamins
• Minerals like iron, zinc, copper

Potential Drawbacks

The main drawbacks of egg yolks include:

• High cholesterol content (184mg in one large yolk)
• High calorie density

For most people, egg yolk benefits outweigh the potential negatives. But those at risk for heart disease or watching calories may want to moderate intake.

Tips for Buying and Storing Eggs

To get the freshest, highest quality eggs, keep these shopping and storage tips in mind:

Shopping for Eggs

• Check sell-by date on cartons for freshest eggs.
• Choose Grade A or AA eggs for higher quality.
• Make sure shells are clean and not cracked.
• Avoid very cheap eggs, which may be lower quality.

Storing Eggs

• Store eggs in their carton in the fridge.
• Place eggs in a colder part of the fridge, not the door.
• Use raw eggs within 3-5 weeks of purchasing.
• Cooked eggs last 3-4 days in the fridge.

Proper handling and storage helps eggs retain their freshness and nutritional value.

How to Cook Eggs to Maximize Nutrition

Cooking techniques impact the nutritional value of eggs. Here are preparation tips to maximize nutrition:

Soft Boiling

Soft boiling avoids excess heat exposure preserving delicate nutrients like folate and vitamin B12.

Poaching

Poaching eggs also uses minimal heat helping retain nutrients.

Sunny Side Up

Frying with runny yolks maintains the structure of proteins and vitamins.

Scrambling

Scrambled eggs retain more nutrients when big curds form instead of tiny pieces.

Omelets

Fill omelets with veggies to increase the nutrient content even more.

In general, wet cooking methods that avoid high heat are best for preserving egg nutrition.

Incorporating Eggs into a Healthy Diet

Its easy to enjoy eggs as part of a healthy diet. Here are tips to eat more eggs while balancing calories and cholesterol:

• Add eggs to salads for a protein boost.
• Stuff omelets and scrambles with veggies instead of cheese.
• Prepare egg muffin cups with turkey bacon, spinach and diced tomatoes.
• For a lower calorie option, make an egg white omelet filled with mushrooms and onions.
• Replace half the eggs in recipes with egg whites to cut cholesterol.
• Poach eggs to serve over whole grain toast topped with avocado.

With creative preparations, eggs can be enjoyed as part of an overall balanced diet focused on produce, whole grains, lean protein and healthy fats.

The Bottom Line on Egg Nutrition

Eggs offer an affordable, versatile source of high-quality protein, healthy fats, and key micronutrients. While concerns exist related to cholesterol and allergies, eggs consumed in moderation as part of an overall balanced diet can be part of a nutritious eating plan.

Aim for no more than 1-2 eggs per day as recommended by health experts. Buy the freshest eggs possible and practice safe storage and cooking methods to reduce any risks.

At approximately 80 calories each, medium eggs can be enjoyed as a tasty, satisfying, and nutritious food. Just be mindful of your overall consumption of cholesterol when regularly eating eggs.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.