Egg Nutritional Facts

rate this article Rate this article

Eggs > Egg Nutritional Facts

Nutrients in Chicken Eggs | Nutrients in Other Types of Eggs
Egg Comparison | Cholesterol | Health Benefits

Nutrients in Chicken Eggs

Chicken Eggs Based on One Large Egg (50 g)
Component	Whole Egg		Egg White		Egg Yolk
Component	Quantity	% DV	Quantity	% DV	Quantity	% DV
Calories	75	4%	17	1%	58	3%
Total Fat	5.0 g	8%	0.0 g	0%	5.0 g	8%
Saturated	1.6 g	8%	0.0 g	0%	1.6 g	8%
Monounsaturated	2.0 g		0.0 g		2.0 g
Polyunsaturated	0.7 g		0.0 g		0.7 g
Cholesterol	213 mg	70%	0.0 g	0%	213 mg	70%
Carbohydrate	0.65 g	<1 %	0.34 g	<1 %	0.31	0 %
Protein	6.7 g	13%	4.0 g	7%	2.7	5%
Vitamins
Vitamin A	244 IU	5%	0.0 IU	0 %	244 IU	5%
Vitamin C	0.0 mg	0%	0.0 mg	0%	0.0 mg	0%
Vitamin D	18.3 IU	4%	0.0 mg	0%	18.3 IU	4%
Vitamin E	0.5 mg	2%	0.0 mg	0%	0.5 mg	2%
Choline	216 mg		0.45 mg		215.5 mg
Thiamin	0.031 mg	2%	0.002 mg	<1%	0.029 mg	2%
Riboflavin	0.254 mg	14%	0.151 mg	9%	0.106 mg	5%
Niacin	0.037 mg	<1%	0.035 mg	<1%	0.002 mg	<1%
Vitamin B6	0.1 mg	3%	0.0 mg	0%	0.1 mg	3%
Folate	23.5 mcg	6%	1.0 mcg	<1%	22.5 mcg	6%
Vitamin B12	0.6 mcg	11%	0.07 mcg	<1%	0.53 mcg	10%
Pantothenic Acid	0.627 mg	7%	0.040 mg	<1%	0.587 mg	7%
Vitamin K	0.1 mcg		0.0 mcg		0.1 mcg
Minerals
Calcium	26.5 mg	3%	2.0 mg	<1%	23.5 mg	3%
Iron	0.6 mg	3%	0.01 mg	<1%	0.59 mg	3%
Magnesium	5.0 mg	2%	4.0 mg	2%	1.0 mg	<1%
Phosphorus	89.0 mg	9%	4.0 mg	<1%	85.0 mg	9%
Potassium	67.0 mg	2%	54.0 mg	2%	13.0 mg	<1%
Sodium	63.0 mg	3%	55.0 mg	2%	8.0 mg	<1%
Zinc	0.6 mg	4%	0.0 mg	0%	0.6 mg	4%
Copper	0.007 mg	3 %	0.002 mg	<1%	0.005 mg	2%
Manganese	0.012 mg		0.001 mg		0.011 mg
Selenium	15.8 mcg		7.0 mcg		8.8 mcg

Nutrients in Other Types of Eggs

Component	Quail Egg (9 g)		Duck Egg (70 g)
Component	Quantity	% DV	Quantity	% DV
Calories	14	1%	130	6%
Total Fat	1.0 g	2%	9.6 g	15%
Saturated	0.3 g	2%	2.6 g	13%
Monounsaturated	0.4 g		4.6 g
Polyunsaturated	0.1 g		0.9 g
Cholesterol	76 mg	25%	619 mg	206%
Carbohydrate	0.04 g	<1%	1.0 g	<1%
Protein	1.2 g	2%	9.0 g	18%
Vitamin A	48.9 IU	1%	472 IU	9%
Vitamin C	0.0 mg	0%	0.0 mg	0%
Calcium	5.8 mg	<1%	44.8 mg	4%
Iron	0.3 mg	2%	2.7 mg	15%
Sodium	12.7 mg	<1%	102 mg	4%

Component	Turkey Egg (79 g)		Goose Egg (144 g)
Component	Quantity	% DV	Quantity	% DV
Calories	135	7%	266	13%
Total Fat	9.4 g	14%	19.1 g	29%
Saturated	2.9 g	14%	5.2 g	26%
Monounsaturated	3.6 g		8.3 g
Polyunsaturated	1.3 g		2.4 g
Cholesterol	737 mg	246%	1227 mg	409%
Carbohydrate	0.9 g	<1%	1.9 g	1%
Protein	10.8 g	22%	20.0 g	40 %
Vitamin A	438 IU	9%	936 IU	19%
Vitamin C	0.0 mg	0%	0.0 mg	0%
Calcium	78.2 mg	8%	86.4 mg	9%
Iron	3.2 mg	18%	5.2 mg	29%
Sodium	119 mg	5%	199 mg	8%

Egg Comparison

It may be difficult to compare the nutrients in various types of eggs because of the differences in their sizes. This table compares different types of whole eggs based on an equal portion, which is 100 grams.
Component	Chicken	Quail	Duck	Turkey	Goose
Calories	147	158	185	171	185
Total Fat	9.9 g	11.1 g	13.8 g	11.9 g	13.3 g
Saturated Fat	3.1 g	3.6 g	3.7 g	3.6 g	3.6 g
Cholesterol	423 mg	844 mg	884 mg	933 mg	852 mg
Carbohydrate	0.8 g	0.4 g	1.5 g	1.2 g	1.3 g
Protein	12.6 g	13.1 g	12.8 g	13.7 g	13.9 g
Vitamin A	487 IU	543 IU	674 IU	554 IU	650 IU
Calcium	53 mg	64 mg	64 mg	99 mg	60 mg
Iron	1.8 mg	3.6 mg	3.8 mg	4.1 mg	3.6 mg
Sodium	140 mg	141 mg	146 mg	151 mg	138 mg

Cholesterol

The average large chicken egg has about 213 milligrams of cholesterol, which is all contained within the yolk. There has been concern that excess cholesterol in the diet can raise the level or cholesterol in the blood, causing major health problems including heart disease. Since the body produces all of the cholesterol it needs for normal functions, eating large quantities of cholesterol rich foods may be unhealthy. It is recommended that the intake of cholesterol per day should not exceed 300 milligrams. With one egg yolk containing 213 milligrams, it is clear that the recommended daily maximum is easy to exceed. There are alternatives that can be used in order to stay within dietary guidelines for cholesterol intake.

When multiple eggs are desired for an omelet or scrambled eggs, use 2 egg whites for every 1 yolk.
Eliminate all of the yolks.
Use egg substitutes.
Instead of trying to stay within 300 milligrams of cholesterol per day, try to stay within a weekly total of 2100 milligrams, so that if you exceed the daily total on 1 or 2 days, you can cut down on other days.
Even if you average one egg per day, you can still eat very well and come within the 300 milligram maximum simply by eating more fruits and vegetables, and cutting back on fatty meats, butter and oils, and some processed foods.

Health Benefits

In spite of their high cholesterol content, chicken eggs offer several healthy benefits. Consider the following:

Eggs are one of the best sources of protein, vitamins, and minerals. The protein found in eggs is of a higher quality than the protein found in meat and fish.
Eggs are low in calories: one large egg has only about 75 calories.
The high protein white averages only about 17 calories and has no fat or cholesterol, making it an excellent diet food.
There are nutrients in eggs that are beneficial in preventing macular degeneration, which is the leading cause of blindness in the elderly.
Eggs are rich in choline, which is helpful in fetal brain development. Choline levels in women drop during pregnancy, so it may be beneficial for women to consume eggs during pregnancy.

More Eggs >>