Nutritional Values


Eggs are a natural whole food packed full of protein, vitamins and nutrients essential for maintaining good health.

Whole foods are foods that are closest to their natural state, including unprocessed fruit, vegetables, whole grains, eggs, whole fish skinless poultry and lean red meat. Research shows that dietary patterns that include more whole foods results in higher nutrient intake and an increased quantity of antioxidants. 


What nutrients are found naturally in eggs? Eggs have the highest nutritional quality protein of all food sources…

Protein is a source of energy, but its main role in the body is growth and repair. It helps in the formation of muscles, hair, nails, skin and organs, such as the heart, kidneys and liver. The protein found in eggs is considered to be of the highest quality, providing the right amount and balance of amino acids to match human requirements.  


Eggs contain many essential vitamins and minerals as shown in the list below:

Selenium – antioxidant which protects our body and immune system
Folate  – for growth and maintenance of healthy cells
Biotin – helps cell metabolism and the utilisation of fats, proteins and carbohydrates
Calcium – for building and maintain bones and teeth
Cephalin – a phosphorus-containing lipid found in tissues
Lecithin – contains acetylcholine which has been proven to help brain function
Pantothenic acid (Vitamin B5 ) – releases energy from our food for our body to use
Vitamin B12 – for brain and nervous system functions and blood formation 
Vitamin A  – for growth and eye health
Iodine – to ensure proper function of our thyroid gland
Vitamin E – antioxidant to protect our bodies against disease
Phosphorous – helps build strong bones and teeth
Iron – to produce haemoglobin which carries oxygen around our bodies
Thiamine – to turn carbohydrates into energy our body can use
Zinc – helps in growth, wound healing, blood formation and maintenance of tissues
Vitamin D – important in bone health

For more information visit the New Zealand Nutrition Foundation

What is the nutrient content of raw New Zealand hen eggs?

Nutrient Two medium eggs (98g) % Recommended Daily Intake
Energy (kJ) 628 6%
Protein (g) 11.8 18%
Fat (g) 11.4 17%
Saturated fat (g) 3.4  
Monounsaturated fat (g) 4.4  
Polyunsaturated fat (g) 1.2  
Cholesterol (mg) 404  
Sodium (mg) 166  
Iron (mg) 2.8 35%
Selenium (ug) 15.8 23%
Zinc (mg) 1.2 8.5%
Vitamin B12 (ug) 1.6 67%
Folate (ug) 46 11%
Vitamin A (ug) (Retinol) 130 14%

Source: The Concise New Zealand Food Composition Tables. 7th edition. RDI based on male 31-50yr, 1.9m, 80kg, 10,400kJ/day