What Do Eggs Contain?


Nutritional Analysis

As a guide, a standard average Size 6 (53gm) egg contains the following nutritional content. It will vary for larger and smaller eggs.

Standard Size 6 Egg

(53g egg min content/

46g raw weight)

Average Qty

Per Serving   

Average Qty

Per 100g  
Energy 274kJ 596kJ
Protein 5.9g 12.8g

Fat, Total

- Saturated





Carbohydrates, Total   

- Sugars





Sodium 61mg 133mg









(NOTE: All egg packs sold at retail, in a package, should have this information clearly labelled for consumer reference with a best by date, unless exempted under the Food Standards Code - Standard 1.2. This exemption includes eggs sold without any form of packaging (ie trays or cartons), eggs sold direct from the farm, if a storekeeper selects the eggs from a tray and places them in a paper bag eg at the local fruit shop, or at a church or school fundraising event).





Eggs are a ‘complete protein’, meaning they contain all the essential amino acids needed for healthy body functions.

For their weight eggs provide the highest quality protein of all foods. This protein is highly digestible and may provide better satiety (keeping you fuller for longer), which helps weight management.


The protein in eggs is particularly useful for:

Children and adolescents: Assisting in growth and development

Athletes: Maintaining muscle mass

Elderly: Maintaining muscle mass and strength.

Protein is a combination of amino acids, some of which are called essential because the human body needs them but can't make them itself. Humans need a regular supply of protein and essential amino acids in their diet and eggs boast them all: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Because egg protein is present in a pattern very close to exactly what the body needs, eggs are often the measuring stick by which other protein foods are measured. 

Eggs are often compared with meat in the food category. One egg = approx 28 gms of lean meat, fish or poultry. They also contain nine other amino acids in addition to the essential amino acids, providing a total of 6.25 grams of high-quality complete protein in one large egg. 


Vitamins and Minerals:

Eggs contain over 11 essential vitamins and minerals, including;

Selenium (antioxidant which protects our body and immune system)

Folate (for growth and maintenance of healthy cells)

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)


Eggs contain the antioxidants lutein and zeaxanthin, which are thought to be protective in the prevention of eye disease.


A large egg contains about 5 grams of fat – roughly 1.5g saturated and 2.5g unsaturated. The fat in eggs supply energy and contain fat-soluble vitamins.

Eggs are also a source of omega 3 fatty acids.

On a scale of 1-100 this is how the goodness of egg protein stacks up vs other foods, as the table below shows.

1x Whole egg










Rice, polished 


Wheat, whole 




Beans, dry 



Food and Agriculture Organization of the United Nations. The Amino Acid Content of Foods and Biological Data on Proteins. Nutritional Study #24. Rome (1970).

Egg Yolks

Egg yolks are full of goodness because it is specially designed to be the food source for a baby chick and contains all of the egg’s fat and a little less than half of the protein. All of the egg's vitamins A, D and E are in the yolk and egg yolks are one of the few foods naturally containing vitamin D (the sunshine vitamin).

The only vitamins you’ll find more of in the egg white are riboflavin and niacin. The yolk also contains more phosphorus, manganese, iron, iodine, copper, and calcium than the white, and it contains all of the zinc. The yolk of a Large egg contains about 59 calories.

When eggs are used in cooking, the yolk is responsible for the egg's emulsifying or blending properties.



Biotin is one of the B vitamins, which play an important role in cell metabolism, and the utilisation of fats, proteins and carbohydrates.


One Large egg provides 3% of the Recommended Daily Intake (RDI) for calcium, most of which is contained in the yolk. Calcium's major role is in building and maintaining bones and teeth. It is also essential for many other body functions related to the blood, nerves and muscles. The eggshell is composed largely of calcium carbonate (about 94%) and contains about 2 grams of calcium. It also contains small percentages of magnesium carbonate and calcium phosphate.


Calories  The calorie count for eggs varies with size. As a guide;










One large egg contains 0.230 gram of Cephalin - a phosphorus-containing lipid found in tissues, especially brain and nerve tissues.


Lecithin is one of the factors in egg yolk that helps to stabilise emulsions such as mayonnaise, salad dressings and Hollandaise sauce. Lecithin contains acetycholine, which has been proven to help brain function.


Eggs contain 13 vitamins in varying amounts, but no vitamin C. An egg yolk is one of the few foods that contain vitamin D, the sunshine vitamin.


Fat supplies energy, enhances flavours and helps the body absorb certain vitamins. Fatty acids, the basic chemical units of fat, are either saturated, monounsaturated or polyunsaturated. A Large egg contains only about 5 grams of fat – about 1.5 grams saturated and 2.5 grams unsaturated.

Monounsaturated fatty acids are found in fats of both plant and animal origin. They tend to decrease blood cholesterol levels. Polyunsaturated fatty acids are found primarily in fats of plant origin and in fats of fatty fish and also tend to decrease blood cholesterol levels. Saturated fatty acids are found primarily in fats of animal origin (meat and dairy products) and are usually solids at room temperature. Saturated fat increases blood cholesterol.


Cholesterol - Dietary Cholesterol and Plasma Cholesterol: Recent Studies

Cholesterol is a fat-like substance found in every living cell in the body. It is made in necessary amounts by the body and is stored in the body. Most of the cholesterol found in blood and tissues is the type made by the body itself.

Dietary cholesterol is found in all foods from animals and does not automatically raise blood cholesterol levels. One Large egg contains approx 213 mg cholesterol.

Too many calories, too much fat, saturated fat and high intakes of cholesterol may increase the level in the blood. Saturated Fat has the greatest influence on raising blood cholesterol and elevated blood cholesterol increases the risk of heart disease. You should know your blood cholesterol level and follow your doctor's advice if it is high, or if you have any concerns about heart disease or related illnesses. Always seek professional medical advice.

Clinical studies of the effects of dietary cholesterol on plasma cholesterol levels are complicated by many factors, not the least of which is the wide range of dietary cholesterol levels fed to study subjects. Other factors include the type and amount of dietary fat and whether the studies use a controlled feeding environment or are carried out in free-living subjects.

The above summarizes the methodology and results of dietary cholesterol - plasma cholesterol studies published between 1994 and 1996. In order to more accurately compare the various cholesterol feeding studies carried out over the past two years, the plasma cholesterol changes (mg/dl) have been normalized per 100 mg per day change in dietary cholesterol to give a dose adjusted value as mg/dl per 100 mg/day.

Additional information can be located and viewed at www.eggnutritioncenter.org

NOTE: Always seek medical or professional advice if you have any doubt or existing pre conditions.

Last modified on Monday, 14 March 2011 22:37

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