One large egg has six grams of high-quality protein and all nine essential amino acids, all for just 70 calories. Eggs deliver key nutrients that most Americans don’t get enough of, including choline, vitamin D and iodine.
Most Valuable Protein
With six grams of high-quality protein per large egg and all nine essential amino acids, eggs are an MVP (Most Valuable Protein). Eggs are also one of the most affordable high-quality proteins. The protein in eggs helps support muscle and bone health, while helping provide energy.
Diets higher in protein have also been shown to help people feel full and satisfied after eating, helping to control their appetite and support a healthy body weight.
Egg Yolks & Whites
Nearly half of an egg’s protein and most of its vitamins and minerals—including those essential for supporting healthy brains and bodies—are in the yolk. To get the most out of your eggs, eat the entire egg!
Egg yolks also contain lutein and zeaxanthin, two powerful carotenoids that help protect eyes from blue light and support cognitive health. Get more information about egg yolks versus whites.
Brain Development & Function
Choline plays a key role in lifelong brain development and function. Eggs are packed with choline and lutein, which are essential nutrients that benefit brain development and improve memory function.
Choline is an essential nutrient for everyone’s health but is especially critical during pregnancy and lactation to support infant and child brain development. Choline helps prevent birth defects and supports development of the brain and spinal cord.
Egg Shell Color
The color of the eggshell or yolk has nothing to do with the egg’s nutritional value, quality or flavor. Hens with white feathers and white ear lobes lay white eggs, and hens with red feathers and red ear lobes lay brown eggs.