One large egg (about 50 grams) is packed with a variety of essential nutrients and is considered by dietitians to be a complete protein, often used as a standard for comparing other protein sources.
Here’s a breakdown of the key nutrients found in one egg: protein, fat, cholesterol, vitamins, minerals, carbohydrates, and additional components.
Let’s specify each group of nutrients and highlight the amount and the health benefits:
| Nutrient | amount | Health benefits |
| Protein | approximately 6 grams | High-quality, complete protein containing all nine essential amino acids. |
| Fat | total fat: approximately 5 gramsSaturated Fat: 1.5 gramsMonounsaturated Fat: 2 gramsPolyunsaturated Fat: 0.7 grams | Provides essential fatty acids and energy. The fats also help in the absorption of fat-soluble vitamins. |
| Cholesterol | Approximately 186 milligrams | Important for hormone production and cell membrane integrity, though dietary cholesterol should be monitored for those with heart health concerns. |
| Vitamins | Vitamin A: 270 IU (5% of the Daily Value) Vitamin D: 41 IU (10% of the Daily Value) Vitamin B12: 0.6 micrograms (25% of the Daily Value) Riboflavin (Vitamin B2): 0.2 milligrams (15% of the Daily Value) Folate (Vitamin B9): 24 micrograms (6% of the Daily Value) Choline: About 147 milligrams (27% of the Daily Value) | Essential for DNA synthesis and cell division. Vitamin A: Supports vision, immune function, and skin health.Vitamin D: Helps with calcium absorption and bone health.Vitamin B12: Important for nerve function and red blood cell formation.Vitamin B2 (Riboflavin): Aids in energy production and cellular function.Vitamin B9 (Folate): Essential for DNA synthesis and cell division.Choline: Important for brain health, liver function, and cell membrane integrity. |
| Minerals | Iron: 0.9 milligrams (5% of the Daily Value) Phosphorus: 95 milligrams (10% of the Daily Value) Selenium: 15.4 micrograms (22% of the Daily Value) | Iron: Important for oxygen transport and energy production.Phosphorus: Essential for bone health and energy production.Selenium: Acts as an antioxidant and supports thyroid function. |
| Carbohydrates | Less than 1 gram | Provides a minimal amount of energy, with most calories coming from proteins and fats. |
| Additional components | Choline: About 147 milligrams (27% of the Daily Value) | Important for brain health, liver function, and cell membrane integrity. |
Notes:
- There is 28.34952 grams in one ounce
- Choline: while its not counted as a vitamin, choline is considered a water soluble vitamin according to many sources (Medeiros, D. M., & Wildman, R. E. C. (n.d.). Advanced Human Nutrition (4th ed.).
- Determine Protein Requirement: – The recommended. dietary allowance (RDA) for protein for most adults is 0.8 grams per kilogram of body weight. – For those who are physically active, pregnant, breastfeeding, or older adults, the needs might be higher, typically ranging from 1.0 to 1.2 grams per kilogram
Eggs are a nutrient-dense food, providing a wide range of essential nutrients in a relatively low-calorie package. They are versatile and can be a valuable part of a balanced diet.