Nutritional Facts and Health Benefits of Eggs

Are eggs good for you or not? Stop here! Think for a while, is this the same question that mostly comes to your mind, when you are taking eggs in your breakfast, or go to the supermarket for buying eggs. You often think about whether eggs are good for your health or not. And what are the health benefits of eggs?

No doubt, eggs remain controversial for many years. Most probably the reason is its cholesterol level-one large egg contains 200 mg cholesterol. But now, the situation is pretty different. By studying nutritional facts revealed that an egg also contains several additional nutrients that help to lower the risk of heart disease and provide many health benefits. Thus lessen the risk factor due to cholesterol.

Professor of clinical nutrition at UT Southwestern Medical Centre in Dallas says that:

“eating an egg a day as a part of a healthy diet for healthy individuals is a reasonable thing to do”

“an egg a day just may keep the doctor away”

Research published in The American Journal of Clinical Nutrition revealed that “eating at least 12 eggs a week for three months did not increase the risk of cardiovascular disease in people with pre-diabetics and Type-2 diabetes.

Eggs are not only a good source of energy, but also give you protein, lipids, carbs, and several vital nutrients.

Nutritional Facts of Eggs

A single hard-boiled egg (50 grams) is rich in various nutrients, protein, carbs, and healthy fats. Here is a list of nutritional facts:

  • Calories: 77
  • Protein: 6.3 grams
  • Carbs: 0.6 grams
  • Total fats: 5.3 grams
  • Monounsaturated fat: 2.0 grams
  • Saturated fat: 1.6 grams
  • Cholesterol: 212 mg
  • Vitamin A: 6% (Recommended Dietary Allowance-RDA)
  • Vitamin B2: 15 of the RDA
  • Vitamin B5: 7% of the RDA
  • Vitamin B12: 9% of the RDA
  • Phosphorus: 86 mg or 9% of the RDA
  • Selenium: 15.4 mg, or 22% of the RDA

When you look at the above-mentioned list, you will see the egg is a low-calorie food-77 calories. However, eggs are a nutrient-dense food.

Most of its nutrients reside in an egg yolk. However, eggs white is an excellent source of lean protein- 6 gram per egg and contain a variety of amino acids.

Health Benefits of Eggs

Eggs provide you a number of health benefits. They are powerhouses of disease-fighting nutrients– choline, lutein, and zeaxanthin.

  • Reduce the risk of heart diseases: Eggs contain dietary cholesterol that had a bad reputation in the past. But recent research depicted that dietary cholesterol is not associated with heart disease. Moreover, Eggs contain choline that plays a significant role in the breakdown of homocysteine-an amino acid which may involve in heart disease.
  • Eggs support healthy Muscles: They are an excellent source of high-quality protein which are building blocks of muscle and bones. Eggs contain all the essential amino acids which are necessary for the production of protein.
  • Brain Health: Eggs carry some vitamins and minerals that play a significant role in the proper functioning of the brain and nervous system. Choline helps to produce acetylcholine, a neurotransmitter involved in learning and memory.
  • Weight loss: The egg protein can help you feel full for a long time. This will reduce your overall food and calorie intake.
  • Energy production: Eggs contain a variety of nutrients that are involved in energy production.
  • Eggs improve skin health: They contain some vitamins and minerals which prevent the breakdown of body tissue, thus promote healthy skin.
  • Eggs are excellent for eye health: Egg yolk is an excellent source of two important components-lutein and zeaxanthin, which slow down the formation of cataracts. And helps to prevent age-related muscular degeneration that may be a leading cause of blindness in older people. These components also protect from harmful blue light. Some vitamins also help to improve good vision.


You can use eggs in every meal, It is perfect for breakfast and lunch as well. Eating eggs in breakfast with toast is a perfect match. you can use it in boil form or fry it. No doubt it is an amazing healthy super-food that can be easily incorporated into your daily diet plan.

Read more: How to develop healthy eating habits?

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