Eggs: Nutrition Facts and Health Benefits

Eggs: Nutrition Facts and Health Benefits


It seems that no one is unfamiliar with the appearance of eggs in almost all dishes.

For long, eggs have been a popular part of culinary culture in many countries.

Whether boiled, poached or scrambled, eggs are always good decision to start your day

Eggs are power house of many nutrients, some of which can be hardly found in other nutritious products.

As a result, eggs are among top superfoods which have several beneficial health aspects.

This article will give information about nutrition facts and 7 Benefits of eggs, which have been constantly proved by scientific evidence.

Nutrition Facts

Eggs: Nutrition Facts

Generally, eggs are the products of certain female animals’ reproduction.

However, chicken eggs are believed to be the most favourable choice of people.

When looking into the list of egg’s ingredients, it is easy to explore the appearance of many beneficial substances.

Such a wide range of nutrients is in egg that it may turn a single cell into a baby chicken.

A boiled egg consists of vitamin A, folate, vitamin B5, B12,B2, phosphorus and selenium.

Also, eggs contain a trace amount of vitamin D, E, K, B6, calcium and zinc.

While egg’s content includes 77 calories, protein and healthy fats occupy 6 grams and 5 grams respectively.

A thing to remember when mentioning egg’s nutrition fact is its abundant source of omega-3 fatty acid.

In comparison to other foods, eggs contain better source of vitamin A and E (1, 2).

It does not mention to the fact that numerous other vitamins and minerals are also packed in eggs.

Clearly, egg is one of rare products which may provide users with almost all essential nutrients.

Bottom line: The massive benefits of eggs may be attributed to great amount of various beneficial elements.

Health Benefits of Eggs

Below are top 7 Benefits of Eggs which have been supported by scientific evidence.

1. Blood Cholesterol Levels

When it comes to benefits of eggs, people usually mention its good impacts on blood cholesterol levels.

Undeniably, eggs are product with high cholesterol rate.

While the recommended daily consumption for cholesterol is only 300mg, eggs may supply with up to 212 mg.

However, the amount of cholesterol in the diet can not increase blood cholesterol levels (3, 4).

According to scientists, liver is mainly responsible for producing a large daily amount of cholesterol.

When an increased intake of eggs is consumed, it is likely that the liver will ajdust by reducing cholesterol production.

As a result, egg consumption doest not necessarily increase cholesterol levels as many people think (5, 6).

Moreover, facts have shown that egg consumption witnesses different reponses among individuals (7).

To specify, after eating eggs, while 70% of people experience no change in cholesterol levels, the others go through slight increase in total and LDL cholesterol (the “bad”) levels.

Bottom line: Despite high content of choleterol level, eggs do have any adverse effects on people’ blood cholesterol, which is one of the best benefits of eggs.

2. HDL Cholesterol

One of mechanisms behind benefits of eggs is its ability to raise HDL (the “good” cholesterol).

In fact, HDL which stands for High Density Lipoprotein is known as the “good” cholesterol.

Overall, the higher the levels of HDL are, the less likely people are to deal with cardiovascular disease, stroke and certain health issues (8, 9), 10).

Interestingly, egg consumption may facilitate to increase HDL.

Several studies concluded that the habit of consuming 2 eggs daily during 6 week could lead to 10-percent reduction (11, 12).

Bottom line: The level of HDL (the “good”) cholesterol may be elevated thanks to regular egg intake.

3. Choline

Choline is one of essential nutrients which contribute to benefits of eggs.

In fact, people may find strange with the existence of choline – an essential component which belongs to B vitamin family.

To secify, choline plays a part in cell membrance formation and brain’s signalling molecule production, which are necessary for good health (13).

Unfortunately , approximately 90% of American are taking less than the recommended choline amount (14).

Facts have shown that eggs are among the best source of choline.

Bottom line: Another highly appreciated benefit of eggs is to provide the body system with choline – one of the essential substances which almost all people are not taking enough.

4. Cardiovascular Diseases

It will be such a big mistake if we forget cardiovascular diseases when refering to the benefits of eggs.

As mentioned before, LDL cholesterol is not good for people’ health as it is defined as the “bad” cholesterol.

Specifically, high LDL cholesterol levels can result in higher danger of heart diseases – one of the biggest killers nowadays (15, 16).

However, the majority of people are not aware that there are certain LDL subtypes which have to do with particles’ size.

They are small, dense LDL particles and large LDL particles.

According to many studies, small, dense LDL particles are risky factor for heart-related diseases, compared with large LDL particles (17, 18).

Interestingly, studies have found that egg consumption may support to turn small, dense LDL to the large one (19, 20).

5. Eye Health

Eggs: Eye Health Improvement

By far, people have been making use of benefits of eggs as an eye health booster.

It is highly possible that aging process goes together with several discomforts, one of which is worse visual ability.

In fact, there are numerous antioxidants which can protect eyes from degenerative process – one of the major threats for eye health.

Lutein and zeaxanthin are 2 telling examples of powerful antioxidants in eggs.

They serve as supportors for the formation of retina of the eye, which may improve eye condition a lot (21, 22).

In a study, these 2 compounds might bring about the significant reduction in the appearance of cataracts and macular degeneration (23, 24).

A different study concluded that 1.3 egg yolks daily could lead to 28-50 percent increase in lutein and 114-142 percent in zeaxanthin (25).

Also, the high concentration of vitamin A may contribute to blindness prevention (26).

Bottom line: The remarkable benefits of eggs for eye health are attributed to the presence of lutein and zeaxanthin.

6. Triglycerides

The ability to regulate the amount of triglycerides inside the body is one of typical benefit of eggs.

Not many people know that eggs are created without equality.

This fact means that their nutritional value depend largely on the hen’s health.

In fact, hens which are fed with pasture can produce eggs with higher content of omega-3 fatty acids.

Generally, omega-3 fatty acids may result reduce triglyceride blood levels – a deciding factor for the development of heart disease (27, 2829, 30).

7. Weight Loss

Another benefits of eggs is to support weight loss.

Incredibly, eggs are fulfilling thanks to its high content of protein – one of the most fulfilling macronutrient (31).

Regarding the Satiety Index – measurement for foods’ ability to suppress appetite and lower calorie intake, eggs rank high (32).

30 obese women participated in a study and a breakfast with eggs could make people eat fewer calories in the nest 36 hours (33).

Another 8-week research suggested that breakfast with an egg can help lose weight naturally (34).

Take Home Message

In addition to benefits of eggs, this food may also help in many other areas.

People should consume up to 3 eggs daily, this is also limitation for the satefy.

Additionally, the high level of cholesterol in eggs may pose threat to people with hypercholesterolemia and some gene disorders.

Alo, diabetic patients should also be cautious with egg intake as it may have negative effects on insulin levels.


This section is designed to provide you with some infographics to grab a quick understanding of egg nutrition and health benefits.

Do you agree with all of these amazing health benefits of eggs? You can comment your ideas on the box below or simply share your own experience. 

And do not forget to LIKE, SHARE or PIN this article on social media.

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Egg Nutrition Facts

Egg Health Benefits

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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