Wellness Nutrition

Egg Nutrition Facts, Calories ,and Health Benefits


The egg has become one of the most important components of a healthy diet. It is a complete food enriched with all the crucial nutrients, especially protein. Be it eating it raw in your breakfast or cooking out a savory dish from it for lunch, eggs have always been a total savior.

Many of the nutrients of the egg are mainly present in its yolk part whereas the egg white is enriched with only protein as the main nutrient.

With eggs, the variety and uses are vast. The credibility of an egg depends upon many factors like the method of cooking, storage conditions, etc.

Nutrition Facts of Egg

According to the USDA, one medium-sized whole egg provides:

Nutrients Hard-boiled Egg (50g) (1) Raw Egg (44g) (2)
Calories 78 63
Fat 5g  4g
Sodium 62mg 62.5mg
Carbohydrates  0.6g 0.3g
Fiber  0g  0g
Sugars 0.5g 0.1g
Protein 6g 5.54g
Choline 147mg 129mg

Egg white & and yolk nutrition values as given by USDA:

Nutrient White Yolk
Protein 3.6 g 2.7g
Fat 0.05g 4.5g
Calcium 2.3 mg 21.9 mg
Magnesium 3.6 mg 0.85 mg
Iron 0.03 mg 0.4 mg
Phosphorus 5 mg 66.3 mg
Potassium 53.8 mg 18.5 mg
Sodium 54.8 mg 8.2 mg

Raw Eggs Vs Cooked Eggs

When it comes to making a choice between eating egg raw or cooked, there are many things that need to be kept in mind. This is a fact that upon cooking, a particular food experiences a certain amount of nutrient loss. The same is the case with eggs.

Uncooked eggs

When you choose to go for a raw egg overcooked egg, a little advantage can be summed up in the nutritional value which are-

  • 33% more omega-3
  • 36% more vitamin-D
  • 33% more DHA
  • 20% more biotin
  • 20% more zinc
  • 23% more choline

But at the same time, raw eggs have many downsides as well. A little plus in the nutritional values of raw eggs does not actually cover for the downsides it has.

Eating raw eggs on a daily basis may have the following disadvantages-

  • Poor digestibility
  • Reduced absorption of protein by 50%
  • Bacterial infection
  • Block biotin absorption

Cooked eggs

Cooked eggs are considered a much better option when we consider health, taste, flavor, and satiety as a whole.

The protein absorption with cooked eggs increases to about 91% and also provides better biotin absorption with no bacterial infection possibilities.

Different ways in which you can cook eggs to enhance their health benefits and taste are-

  • Scrambled eggs
  • Boiled eggs
  • Poached eggs
  • Omelet
  • Egg bhurji

Out of all the different possibilities, you cook eggs, boiled eggs are the most beneficial for health.

Boiled eggs are practically devoid of any extra ingredient, unlike the other dishes made out of an egg.

The nutritional values of one large-sized hard-boiled egg (50 g) is as follows-

  • Calcium- 25 mg
  • Phosphorus- 86 mg
  • Potassium- 63 mg
  • Riboflavin- 0.257 mg
  • Vitamin B5- 0.7 mg
  • Vitamin B12- 0.555 µg
  • Vitamin A- 74.5 µg

Thus, boiled eggs provide you with pure nutrients with almost no calories. Also, boiled eggs are one of the best protein sources to be included in your post-workout meal or for a weight-loss diet.

Health Benefits of Eating Eggs

In context to its nutritional properties, the egg has numerous health benefits. 

  • An egg is a complete protein food containing all the essential amino acids. Thus, it helps repair and build tissue cells.
  • The iron content in eggs is beneficial for the transfer of oxygen throughout the cells. It also helps prevent anemia.
  • Vitamin A is particularly good for the eyes and especially, night vision. Eggs contain a fair amount of A vitamin, thus aiding in maintaining good eye health.
  • Eggs are a prominent source of calcium and phosphorus. Including eggs in your diet thus strengthens your bones and teeth.
  • Eggs serve as a great source of Vitamin B12. This vitamin helps in RBC formation, maintains CNS functions, and aids in DNA formation.
  • Choline is one of the most essential nutrients required by the body for gene expression and maintaining the cell structure. Egg yolks are high in choline. There is no choline present in egg whites.
  • It’s a worldwide notion that consuming eggs can lead to heart diseases due to the high cholesterol content in them.

Busting the myth apart, the dietary cholesterol present in eggs has very little effect on blood cholesterol levels. 

One egg every day would literally cause no harm to you. The problem arises when you are consuming way too many eggs on a daily basis.

Types of edible eggs

Yes, there are eggs other than hen eggs! 

There are many types of edible eggs that are as nutritious and savory as hen eggs. And people around the world consume these other eggs with addition or apart from hen eggs. Some common types are-

  • Chicken eggs

Probably the king of the egg world, chicken eggs are one of the most popular and commonly consumed types of eggs.

They are rich in protein, calcium, and zinc. Generally, you can find them as white eggs and brown eggs in the market.

  • Duck eggs

Duck eggs have a slightly bigger yolk than chicken eggs. They are a rich source of fat and proteins. 

Chicken eggs are said to be thick-shelled and thus their shelf life is known to be longer than other eggs.

  • Goose eggs

Goose eggs are enormous in size, probably double the size of chicken eggs. Additionally, they also have a higher amount of protein out of all the other eggs.

The shell of goose eggs is quite hard and these eggs aren’t available very easily. This is because the goose itself lays a very less number of eggs in a year.

  • Turkey eggs

Turkey eggs have a creamy taste, especially with their yolk. They are a rich source of calcium and protein. 

  • Ostrich eggs

Ostrich eggs are the largest eggs ever known. They have a very hard shell and are around 20 times thicker than an average chicken egg.

How to know if the egg is fresh: Quick hacks

  • To check if the eggs are fresh or not, make sure you read the ‘best before date before you buy them and also before you start using them.
  • You can do a float test. Place the egg in a bowl of water, if it sinks the egg is fresh. If it floats, it means the egg is old.
  • If an egg is stale, the smell will say it all. All you need to do is crack it.
  • Crack an egg into a plate. If the yolk is flat and the white part runny, the egg is old. If the yolk stands uptight and the white part does not seem to be floating, the egg is fresh.


Eggs are a versatile food. They can be eaten in many different forms enhancing their flavor and taste. The good part is we do not need to compromise on the nutritional benefits.

Eggs are a rich source of nearly all the major macro and micronutrients thus making them a complete food.

The next time you rethink whether the egg is a healthy addition to your diet or not, come up here and clear your doubts!

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