Health benefit
Nutrition data: not yet cross-checked against USDA, EFSA, NIH ODS, WHO, PubMed, or Harvard Nutrition Source. Treat this section as background reading.
Serving guidance: not yet cross-checked against USDA, EFSA, NIH ODS, WHO, PubMed, or Harvard Nutrition Source. Treat this section as background reading.
Eggs
Eggs
Highly bioavailable animal protein containing choline, selenium, and vitamin B12. A benchmark reference protein in nutrition science.
Supports
Supports Muscle Maintenance and Tissue RepairPromotes Cognitive Function and Lipid MetabolismProvides Bioavailable Lutein and Zeaxanthin for Visual Health
Calories
143
kcal / 100g
Protein
12.4g
per 100g
Fat
10.0g
per 100g
VegetarianGluten-freeLactose-freeNut-freeHigh protein
Recommended intake
How much Eggs — and how often
Practical guidance grounded in general dietary advice (EFSA / WHO / NHS) — not personal medical advice.
Who benefits most
Who Eggs is especially good for
When to be careful
Be careful with Eggs if…
Balanced advice — real cautions, not scaremongering.
Why it's healthy
Why eat Eggs?
How it works in the body
The mechanisms behind Eggs
Not just what's inside — what each nutrient actually does once you eat it.
Body systems
How Eggs maps to body functions
Health benefit
Promotes Cognitive Function and Lipid Metabolism
Health benefit
Provides Bioavailable Lutein and Zeaxanthin for Visual Health
Nutrition breakdown
What's actually in a serving
Percentages show how much of an adult's daily need one serving covers. Adjust the amount to match your plate.
Choose a serving
g
Typical serving: ≈ 2 large ≈ 100 g
Bars compare each nutrient to a general adult daily reference value (EFSA / NIH). Individual needs vary.
Per 100 g serving
Calories143kcal
Protein12.4g
Carbohydrates0.7g
Fat10g
Fibre0.8g
Sodium129mg
Vitamins
CholineNaN
Vitamin B12NaN
Minerals
Iron, FeNaN
Zinc, ZnNaN
Sodium, NaNaN
Calcium, CaNaN
Potassium, KNaN
Selenium, SeNaN
Magnesium, MgNaN
Phosphorus, PNaN
Show raw per-100 g values
Calories143kcal
Protein12.4g
Carbohydrates0.7g
of which sugars0.2g
Fat9.96g
of which saturates3.1g
Fibre0.75g
Sodium129mg
Works well with
Best pairings & ingredient synergies
Combinations where the whole is nutritionally greater than the sum of its parts.
Signature Feature
Browse all synergies →Works best with
Pairings where the combination may do more than either ingredient alone.
Fat and protein from eggs are associated with greater bioavailability of carotenoids from leafy greens in mixed meals.
Moderate evidence
On the plate
Recipes featuring Eggs
Did you know?
Small facts that change how you look at it
AI-assisted educational summary. Cross-check with the sources below for clinical decisions.
Preparation & storage
Getting the most out of it
- Soft-boil for 6.5 minutes.
- Poach in barely simmering water.
- Whisk into dressings or custards.
Things to consider
Context matters
- Egg protein is a major food allergen, particularly in infants and young children, capable of triggering IgE-mediated reactions (EFSA).
- Egg yolks contain substantial dietary cholesterol (USDA). While dietary cholesterol exerts a modest effect on blood cholesterol levels for most healthy adults, individuals with hyper-cholesterolemia, heart disease, or type 2 diabetes should monitor intake (Harvard Nutrition Source, PubMed).
- Raw or undercooked eggs carry a risk of *Salmonella* enterica infection; thorough cooking is recommended for vulnerable groups including pregnant women, infants, and immunocompromised individuals (WHO, EFSA).
- AllergensEgg
Also explore
Scientific references
Where this comes from
Sources · Eggs
Inside Food only draws on these six sources — USDA for nutrient composition, EFSA, NIH ODS, WHO and PubMed for scientific evidence, and the Harvard T.H. Chan Nutrition Source for practical synthesis. Anything on this page not confirmed in one of them is marked with a red Unverifiedbadge.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.
Keep exploring