A large egg delivers roughly 70 calories, 6g of complete protein, healthy fats, and a range of vitamins and minerals including vitamin D, B12, selenium and choline — all for a modest calorie cost.
Most of the nutrients live in the yolk, including the fat-soluble vitamins and choline, while the white is mostly protein and water.
The takeaway
Whole eggs are nutrient-dense: a lot of nutrition in a small, affordable package. Eating the yolk means getting the best part.