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The nutrition library

Everything you want to know about food — made simple

Deep-dive guides and quick, evidence-based reads on egg nutrition, healthy eating, food science and food safety. Browse by topic below.

Nutrition spotlight

The complete guide to egg nutrition

Protein, choline, vitamin D, healthy fats and more — a clear, updatable breakdown of exactly what is in an egg and what each nutrient does for your body.

calories

protein

healthy fats

27%

choline DV

Separating nutrition fact from fiction.

Myth vs fact

Do eggs really raise your cholesterol?

The old warning has softened — here is what the evidence now shows.

Are brown eggs healthier than white eggs?

Shell colour is about the hen, not the nutrition.

Is it dangerous to eat raw eggs?

The real risk is small but worth understanding.

What is inside an egg and why it matters.

Egg nutrition

What is actually inside an egg?

A quick tour of one of nature’s most complete foods.

Choline: the egg nutrient most people miss

A little-known nutrient that eggs make easy to reach.

Egg protein: quality, quantity and timing

Why egg protein is a benchmark for the rest.

Small, practical changes that add up.

Nutrition tips

5 easy ways to add protein to breakfast

Small swaps that keep you full until lunch.

How to build a balanced plate in 5 minutes

A no-maths framework for everyday meals.

Smart snacking: eggs beyond breakfast

Rethink the humble egg as an all-day food.

Balanced eating without the overwhelm.

Healthy eating

Eating the rainbow: why colour matters

Different colours signal different plant nutrients.

How much protein do you really need?

Grams per kilogram, timing and common myths.

Fibre, fullness and better digestion

The nutrient most of us do not get enough of.

The why behind how food works.

Food science

The science of a perfect boiled egg

How heat transforms the proteins inside.

Why egg whites turn fluffy when whipped

A tiny lesson in protein chemistry.

What happens to nutrients when you cook eggs

Cooking changes more than texture.

Store, handle and cook with confidence.

Food safety

Storing and handling eggs safely

Simple habits that prevent foodborne illness.

Use-by vs best-before: what they mean

Two labels that are easy to confuse.

Preventing cross-contamination in your kitchen

Keep raw and ready-to-eat foods apart.