Egg Fun Facts

Egg yolks are one of the few foods that naturally contain vitamin D. One large yolk provides about 41 IU, roughly 7% of the daily recommended value.

Source: USDA FoodData Central

Eggs contain all nine essential amino acids, making them one of the most complete protein sources available in a single food.

Source: American Journal of Clinical Nutrition

The cholesterol in eggs (about 186mg per large egg) has less impact on blood cholesterol than previously thought. Dietary guidelines removed the 300mg daily cholesterol cap in 2015.

Source: 2015-2020 Dietary Guidelines for Americans

Eggs are the gold standard for measuring protein quality. The Protein Digestibility Corrected Amino Acid Score (PDCAAS) of whole egg is 1.0 — the maximum possible.

Source: FAO/WHO Expert Consultation on Protein Quality Evaluation

One large egg contains about 147mg of choline, a nutrient essential for brain function. Most Americans don't get enough of it.

Source: USDA FoodData Central

Egg whites are about 90% water and 10% protein. The white of one large egg has only 17 calories.

Source: USDA FoodData Central

Lutein and zeaxanthin — two antioxidants found in egg yolks — help protect eyes from macular degeneration. Eggs are among the most bioavailable sources of both.

Source: Journal of Nutrition, 2006

Brown eggs and white eggs have virtually identical nutritional profiles. Shell color is determined by the breed of hen, not the diet.

Source: USDA, Egg Grading Manual

One large egg contains about 72 calories. That's roughly the same as a medium apple.

Source: USDA FoodData Central

Egg yolks contain about 5 grams of fat, of which only 1.6 grams are saturated. The rest is monounsaturated and polyunsaturated.

Source: USDA FoodData Central

Pasture-raised eggs can contain up to twice as much omega-3 fatty acids and three times as much vitamin E compared to conventional eggs.

Source: Penn State College of Agricultural Sciences, 2010