The egg is one of the most complete and affordable foods available. This guide breaks down exactly what a large egg contains, what each nutrient does, and how cooking affects it. You can update this page at any time with new figures or references.
At a glance
A typical large egg (about 50g) provides roughly 70 calories, 6g of high-quality protein, 5g of fat, and a broad mix of vitamins and minerals — most of them concentrated in the yolk.
Protein
Egg protein contains all nine essential amino acids in proportions the body uses efficiently, which is why it is often treated as a reference standard for protein quality. Roughly half the protein is in the white and half in the yolk.
Fats
The yolk holds the egg’s fats, including unsaturated fats and a smaller amount of saturated fat. Eggs from hens fed extra omega-3s can carry more of those beneficial fats.
Vitamins and minerals
- Vitamin D — one of the few natural food sources.
- Vitamin B12 — supports nerve and blood health.
- Selenium — an antioxidant mineral.
- Vitamin A, riboflavin and folate — in useful amounts.
Choline
Eggs are one of the richest everyday sources of choline, a nutrient many people fall short of. A large egg supplies roughly a quarter of many adults’ daily target, mostly in the yolk.
Cholesterol and heart health
Although the yolk contains dietary cholesterol, current evidence indicates that for most healthy people it has a limited effect on blood cholesterol compared with saturated and trans fats. Moderate egg intake fits within a heart-healthy diet for most adults.
How cooking affects nutrition
Cooking improves protein digestibility and makes eggs safe to eat. Gentle methods such as poaching or soft-scrambling preserve more heat-sensitive nutrients than prolonged high-heat cooking.
The bottom line
Whole eggs deliver a lot of nutrition for very few calories. For most people they are a convenient, affordable and nutrient-dense choice as part of a varied diet. This information is educational and not a substitute for personalised medical advice.