What are the Nutritional Facts about Eggs?
December 19, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Eggs are a rich source of protein and vitamins. Learn their nutrition facts, health benefits, and why eggs are good for overall health.
Introduction
Eggs are one of the most versatile and nutritious foods in the Indian diet. They are rich in high-quality protein, healthy fats, and essential vitamins and minerals. Eggs are easy to cook and support muscle growth, brain health, and weight management.
Nutritional Facts About Eggs (Per 1 large egg ~50 grams)
| Nutrient | Amount |
|---|---|
| Calories | 70 kcal |
| Protein | 6 g |
| Fat | 5 g |
| Saturated Fat | 1.6 g |
| Cholesterol | 186 mg |
| Carbohydrates | 0.6 g |
| Dietary Fiber | 0 g |
| Vitamin A | 270 IU |
| Vitamin D | 41 IU |
| Vitamin B12 | 0.6 mcg |
| Folate (Vitamin B9) | 24 mcg |
| Iron | 0.9 mg |
| Calcium | 28 mg |
| Potassium | 63 mg |
Note: Values are for a whole egg, including yolk.
Health Benefits of Eggs
1. Excellent Source of Protein
- High-quality complete protein
- Supports muscle growth and repair
- Helps keep you full
2. Supports Brain Health
- Contains choline
- Important for memory and nerve function
- Supports fetal brain development during pregnancy
3. Good for Eye Health
- Rich in lutein and zeaxanthin
- Reduces risk of cataracts and macular degeneration
4. Supports Heart Health (In Moderation)
- Healthy fats improve HDL (good cholesterol)
- Moderate intake does not significantly increase heart risk for most people
5. Helps in Weight Management
- Protein keeps you full
- Low in carbs
- Can reduce overeating
Eggs for Weight Loss
Yes, eggs are excellent for weight loss.
Why they help:
- High protein content
- Low calorie
- Can replace higher-calorie breakfasts
Best way:
Boiled, poached, or lightly scrambled without excess oil.
Egg Whites vs Whole Eggs
| Part | Benefit |
|---|---|
| Egg white | Low calorie, high protein, no fat or cholesterol |
| Whole egg | Rich in vitamins, minerals, healthy fats |
How Many Eggs Can You Eat Daily?
- Healthy adults: 1–2 eggs per day
- People with high cholesterol should consult doctor
- Prefer boiled, poached, or lightly cooked eggs
Who Should Be Careful?
- People with high cholesterol or heart disease
- Avoid deep-fried egg preparations
- Allergic individuals should avoid eggs
Conclusion
Eggs are a nutrient-dense, high-protein food that supports muscle growth, brain health, eye health, and weight management. When eaten in moderation and cooked healthily, eggs can be a part of a balanced Indian diet.