Everything you need to know about eggs

 Eggs are a good source of protein and vitamins. They can be a healthy addition to a dietary plan, if a person eats them in moderation. However, it is important to properly cook and prepare them.

People have eaten eggs for thousands of years. There are many types of egg, but the most common choice is that of the chicken. Eggs contain several vitamins and minerals that are essential parts of a healthful diet. In many parts of the world, eggs are a readily available, inexpensive food.

In the past, there was some controversy about whether eggs are healthful or not, especially concerning cholesterol. The current thinking, however, is that, in moderation, eggs are healthful, as they can be a good source of protein and other essential nutrients.

This article describes the nutritional contents of eggs and possible health benefits and risks. It also gives tips on incorporating more eggs into the diet and looks at egg alternatives.

Nutrition

According to the United States Department of Agriculture (USDA), one mediumTrusted Source boiled or poached egg weighing 44 g can provide the following nutrients:

• Energy: 62.5 calories
• Protein 5.5 grams (g)
• Total fat: 4.2 g, of which 1.4 g are saturated
• Sodium: 189 milligrams (mg)
• Calcium: 24.6 mg
• Iron: 0.8 mg
• Magnesium 5.3 mg
• Phosphorus: 86.7 mg
• Potassium: 60.3 mg
• Zinc: 0.6 mg
• Cholesterol: 162 mg
• Selenium: 13.4 micrograms (mcg)
• Lutein and zeaxanthin: 220 mcg
• Folate: 15.4 mcg

Eggs are also a source of vitamins A, B, E, and K.

Egg white and yolk are both rich sources of protein. Around 12.6% of the edible part of an egg is protein.

The 2015–2020 Dietary Guidelines for Americans recommend that adults aged 19 and over should consume 46–56 gTrusted Source of protein each day, depending on their age and sex. This should represent 10–35% of their daily calories.

In 2018, one researcherTrusted Source concluded that eggs contain high quality protein and that eating eggs is unlikely to lead to heart disease.

While meat can also be a good source of protein, it may contain high levels of less healthful elements, such as saturated fat.

How many calories are in eggs? Find out here.