Diet and Nutrition Data Verified

Health Benefits from Eating Eggs

Written by
Dr. Durga Kumari
and medically reviewed by iCliniq medical review team.

Published on Apr 06, 2017 and last reviewed on Dec 22, 2018   -  1 min read



Egg protein has the highest nutritive quality as compared to any other dietary protein. An egg is said to be a complete food because of its nutritional benefits, such as vitamins, minerals, proteins, best quality of fat, etc.

Health Benefits from Eating Eggs

Who does not know the benefits of an egg? I think everyone is familiar with this nutritious white diamond of the food group. It is a rich source of all nutrients except vitamin C (ascorbic acid). An egg of 50 g weight contains the following:

  1. Calorie - 85.
  2. Protein - 6.5 g (13 % of RDA).
  3. Fat - 6.5 g.
  4. Calcium - 30 mg.
  5. Phosphorus - 110 mg.
  6. Iron - 1.05 mg.
  7. Carotene - 210 mcg.
  8. Thiamine - 0.05 mg.
  9. Riboflavin - 0.20 mg.
  10. Niacin - 0.05 mg.
  11. Folic acid - 39.15 mg.
  12. Amino acid - 1.06 g.
  13. Vitamin B12 (in egg white) - 0.1 mg, (in egg yolk) - 2.2 mg.

How Is It Beneficial for Us?

  • Egg protein has the highest nutritive quality as compared to any dietary protein.
  • 60 % of the total protein is found in the egg white, while the remaining 40 % is found in the yolk. Fat and cholesterol carry fat-soluble nutrients like vitamin D, vitamin E, vitamin A, choline, and carotenoids in the egg yolk, which plays a significant role in the absorption of these essential and important nutrients of the egg.
  • Eating eggs can help in pregnancy, it helps in the development of the child's brain, eyes, and overall growth.
  • It reduces the risk of stroke by 12 %.
  • New research shows that adding eggs to a salad increases vitamin E absorption.
  • According to recent studies, one egg per day is good for a healthy adult. Consuming six eggs per week does not increase the risk of heart failure.
  • We should not consume more than 300 mg of cholesterol per day; an egg already contains 47 % of daily cholesterol requirement.

Nutrition experts agree that eggs are very healthy for our body, as they are a good source of high-quality proteins, which are essential for building and maintaining strong muscles.

For more information consult a nutritionist online -->


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Last reviewed at:
22 Dec 2018  -  1 min read


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