FAQs for HCPs

Nutrient dense foods are foods with a high proportion of vitamins and minerals relative to the amount of energy (kilojoules) they provide. Foods that are relatively low in kilojoules but high in vitamins and minerals are classified as 'nutrient dense'.  Eggs are a good example of a nutrient dense food.

Eggs are considered nutrient dense because they provide a large amount of nutrition relative to the amount of energy they contain. A serve of eggs (2 × 60 g eggs) provides around 620 kJ - similar to two small apples and approximately 7% of an average adult's daily energy needs — while supplying meaningful amounts of at least 17 vitamins and nutrients.

Eggs are particularly rich in vitamin D (82% RDI per serve), selenium (41% RDI) and iodine (29% RDI), while also providing high-quality protein and long-chain omega-3 fatty acids.

The Australian Dietary Guidelines do not place a specific limit on egg intake for healthy Australians and recommends eggs be included, along with other protein rich foods, as part of a varied and nutritious diet.

The Heart Foundation advises that people with existing cardiovascular disease, type 2 diabetes or elevated LDL cholesterol can enjoy up to seven eggs per week as part of a heart-healthy dietary pattern that is low in saturated fat.

For the general population, there is no recommended upper limit on egg intake beyond general healthy eating principles. Current evidence indicates that saturated fat intake and overall dietary patterns have a much greater influence on blood cholesterol levels and cardiovascular risk than dietary cholesterol from eggs.

Eggs can therefore be recommended as a nutritious and versatile food for many population groups, including children, older adults, pregnant women, physically active individuals and those following ovo-vegetarian eating patterns.

Eggs are a nutrient-dense whole food, naturally providing 17 different vitamins and nutrients including high-quality protein, omega-3 fatty acids, lutein, zeaxanthin, and a range of essential vitamins and minerals.

Because they deliver a large amount of nutrition relative to the energy they contain, eggs can make a valuable contribution to overall diet quality and help support adequate intakes of nutrients that are commonly under-consumed in the Australian diet, including vitamin D, iodine, choline and omega-3 fatty acids. 

Protein requirements vary according to age, sex and life stage. The current Australian Nutrient Reference Values recommend protein intakes ranging from approximately 14 g/day in young children to 81 g/day in older men.

Requirements are higher during periods of growth, pregnancy and breastfeeding, and increase again in older age to support the maintenance of muscle mass and physical function.

A serve of eggs (2 × 60 g eggs) provides approximately 12.7 g of high-quality protein, contributing meaningfully to daily protein requirements across all life stages.

Eggs naturally provide both long-chain and short-chain omega-3 fatty acids. A serve of eggs (2 × 60 g eggs) contains approximately 180 mg of total omega-3, including around 114 mg of long-chain omega-3 fatty acids, primarily docosahexaenoic acid (DHA).

The remaining omega-3 is mainly alpha-linolenic acid (ALA), a shorter-chain omega-3 fatty acid found in plant foods. Because eggs provide pre-formed DHA, they can be a particularly useful source of long-chain omega-3 fatty acids for ovo-vegetarians and individuals who do not regularly consume fish or seafood.

For individuals following an ovo-vegetarian eating pattern, eggs can make a valuable nutritional contribution due to their high-quality protein and broad range of nutrients.

In addition to providing all nine essential amino acids in a highly digestible form, eggs provide nutrients that can be more challenging to obtain in vegetarian diets, including vitamin B12, iodine, long-chain omega-3 fatty acids, choline and selenium. Eggs can therefore be a particularly useful inclusion in ovo-vegetarian diets.

Eggs are a nutrient-dense whole food, naturally providing 17 different vitamins and nutrients including high-quality protein, omega-3 fatty acids, lutein, zeaxanthin and a range of essential vitamins and minerals. They are a particularly rich source of vitamin D, iodine, selenium, riboflavin, vitamin B12 and choline, while also providing predominantly unsaturated fats and all nine essential amino acids.

While many Australians meet the Adequate Intake (AI) for omega-3 fatty acids, the higher intakes of long-chain omega-3 fatty acids associated with reducing the risk of chronic disease are often below optimal levels. This is particularly relevant for individuals who do not regularly consume fish or seafood, including some vegetarians. Eggs provide both long-chain and short-chain omega-3 fatty acids and can make a useful contribution to overall omega-3 intake, particularly for those with lower fish consumption.

Eggs can be a nutritious inclusion for people of all ages, however, some population groups may particularly benefit from the nutrients they provide, including:

• Ovo-vegetarians — eggs provide high-quality protein along with nutrients that can be more difficult to obtain in ovo-vegetarian eating patterns, including vitamin B12, iodine, long-chain omega-3 fatty acids, choline and selenium.
• Pregnant women — eggs contribute important nutrients during pregnancy including protein, iodine, folate, choline, vitamin B12 and omega-3 fatty acids.
• Children and adolescents — eggs provide high-quality protein and a range of nutrients that support growth and development.
• Physically active individuals and athletes — eggs provide high-quality protein to support muscle repair and adaptation, along with nutrients such as iron, vitamin B12 and iodine and the antioxidants.
• Older adults — eggs provide high-quality protein in a soft, convenient and nutrient-dense form, making them particularly useful for supporting healthy ageing and maintaining muscle mass.

While nutrient-dense foods are important for everyone, some population groups may particularly benefit from foods that provide a high level of nutrition relative to the energy they contain.

These include:

• People with higher nutrient requirements, such as pregnant and breastfeeding women, children and adolescents.
• People with lower energy requirements or reduced appetite, including older adults and those living with illness or frailty.
• Individuals following energy-restricted diets, such as those trying to lose weight, where meeting nutrient requirements while limiting kilojoule intake can be challenging.

As a nutrient-dense whole food containing 17 different vitamins and nutrients, eggs can make a valuable contribution to meeting nutritional requirements across these groups.

Yes. Well-cooked eggs can be safely consumed during pregnancy and can contribute valuable nutrients to the maternal diet. As a food safety precaution, eggs should be cooked thoroughly and foods containing raw or lightly cooked eggs (such as homemade mayonnaise, mousse or aioli) should be avoided. Commercial products made with pasteurised eggs are generally considered safe.

Yes. Eggs can be included as part of a healthy dietary pattern for women with gestational diabetes.

Eggs provide high-quality protein and contain very little carbohydrate, making them a useful option for meals and snacks aimed at supporting blood glucose management. They also provide important nutrients during pregnancy including iodine, choline, folate, vitamin B12 and omega-3 fatty acids. While some observational studies have reported associations between very high egg intakes and gestational diabetes risk, current evidence does not support restricting egg intake in women with gestational diabetes. As with all foods, the overall dietary pattern remains more important than any single food.

Egg allergy is one of the most common food allergies in infancy, affecting approximately 9% of Australian infants at 12 months of age. Encouragingly, around 80% of children with egg allergy can tolerate baked egg products, and most children outgrow their egg allergy during early childhood, with tolerance typically developing by 2–4 years of age.

For more information on introducing eggs to infants and children, see our infant feeding and allergy prevention resources.

Symptoms of egg allergy typically occur within minutes of ingestion but can occasionally be delayed for up to two hours. Common symptoms include:

• Hives (urticaria)
• Swelling (angioedema)
• Vomiting
• Diarrhoea
• Wheeze or difficulty breathing

Severe allergic reactions (anaphylaxis) can occur but are less common with egg allergy than with some other food allergies, such as peanut allergy.

Egg white is considered to be the most frequent source of allergens and most children with an allergy react to the proteins in the egg whites, though in some rare occasions reactions to egg yolk have been reported. While many egg-allergic children can tolerate baked egg, this should only be trialled under medical supervision.

No. Current evidence does not support avoiding eggs or other allergenic foods during pregnancy or breastfeeding to reduce the risk of food allergy in children. The Australasian Society of Clinical Immunology and Allergy (ASCIA) recommends that pregnant and breastfeeding women consume a healthy, varied diet that includes allergenic foods if they are tolerated by the mother. Emerging evidence suggests that delaying or avoiding allergenic foods during infancy may actually increase the risk of food allergy, which has led to current recommendations supporting the introduction of common allergenic foods, including cooked egg, during the first year of life. Pregnant women should continue to follow food safety recommendations and ensure eggs are well cooked before consumption.

To find out more about eggs and pregnancy click here.

The Australasian Society of Clinical Immunology and Allergy (ASCIA) recommends introducing solid foods when infants are developmentally ready, usually around 6 months of age but not before 4 months, starting with iron-rich foods. Cooked egg should be introduced during the first year of life, preferably before 12 months of age, including in infants at higher risk of food allergy. Emerging evidence suggests that delaying the introduction of egg may increase the risk of developing egg allergy. Egg should always be well cooked when first introduced and raw egg should not be given to infants.

Adolescence is a period of rapid growth and development, resulting in increased requirements for energy, protein and many vitamins and minerals. Australian dietary data shows nutrients of concern in the diets of teenagers includes calcium, magnesium, vitamin A, folate, iodine and vitamin D. Iron intakes are also commonly inadequate in adolescent girls, while zinc intakes can be low in adolescent boys. As a nutrient-dense whole food providing 17 different vitamins and nutrients, eggs can make a valuable contribution to improving nutrient intakes during adolescence.

Breakfast skipping is common among Australian adolescents with research showing around one-third of Australian secondary school students regularly skip breakfast. Regular breakfast consumption has been associated with improved overall diet quality and higher intakes of key nutrients that are commonly under-consumed by teenagers. Eggs can be a practical breakfast option for adolescents as they provide high-quality protein and 17 different vitamins and nutrients in a convenient and versatile form. Their protein content may also help support satiety throughout the morning.

Rates of overweight and obesity remain high among Australian adolescents, highlighting the importance of dietary patterns that support healthy growth, development and weight management. Eggs are a nutrient-dense food that provides high-quality protein for relatively few kilojoules. Their protein content may help support satiety and appetite control, making eggs a practical inclusion in healthy eating patterns for adolescents. As with all foods, long-term weight management is influenced by overall dietary patterns, physical activity and lifestyle behaviours rather than any single food.

Older adults often have increased requirements for several nutrients despite having lower energy needs and, in some cases, reduced appetites. Australian dietary data show that protein, fibre, calcium and several vitamins and minerals are commonly under-consumed in older adults, including vitamin B12, folate, magnesium and zinc. Maintaining adequate protein intake is particularly important with ageing to help preserve muscle mass, strength and physical function. Protein requirements increase in older age, with Australian recommendations increasing from 64 g/day to 81 g/day for men and from 46 g/day to 57 g/day for women aged 70 years and over.

As a nutrient-dense food providing high-quality protein and 17 different vitamins and nutrients, eggs can make a valuable contribution to the diets of older Australians.

Current scientific evidence shows no association between egg consumption and cardiovascular disease risk in the general population. The Heart Foundation states eggs have a neutral relationship with heart health, meaning they neither significantly increase nor decrease cardiovascular disease risk when consumed as part of a healthy dietary pattern.

The Heart Foundation advises that:

• Healthy Australians can enjoy eggs regularly as part of a heart-healthy dietary pattern.
• People with existing cardiovascular disease, type 2 diabetes or elevated LDL cholesterol can include up to seven eggs per week as part of a diet that is low in saturated fat.

Current evidence suggests saturated fat intake and overall dietary patterns have a much greater influence on blood cholesterol levels and cardiovascular risk than dietary cholesterol from eggs.

Eggs are best considered alongside other nutritious protein-rich foods within dietary patterns that emphasise vegetables, fruit, wholegrains, legumes, nuts, seeds and fish.

Dietary cholesterol has a relatively small effect on blood cholesterol levels in most individuals, particularly when compared with saturated and trans fats. Current evidence indicates saturated fat intake and overall dietary patterns have a much greater influence on LDL cholesterol and cardiovascular disease risk than dietary cholesterol from foods such as eggs.

In fact recent Australian research demonstrated that consuming two eggs per day as part of a low saturated fat diet resulted in lower LDL cholesterol concentrations than consuming one egg per week within a high saturated fat dietary pattern.

Some individuals may experience a greater increase in blood cholesterol in response to dietary cholesterol than others, however, eggs can still be included as part of a healthy dietary pattern for the majority of the population. This is supported by recent research showing that saturated fat, rather than dietary cholesterol, is the major dietary driver of LDL cholesterol levels.

Current evidence indicates dietary cholesterol has a relatively small effect on blood cholesterol levels compared with saturated and trans fats. The Heart Foundation advises people with elevated LDL cholesterol can include up to seven eggs per week as part of a heart-healthy dietary pattern that is low in saturated fat.

When advising patients with high cholesterol, it best to focus on improving overall dietary patterns by encouraging foods such as vegetables, fruit, wholegrains, legumes, nuts, seeds and fish, while reducing sources of saturated and trans fats.

Eggs can be included as part of these heart-healthy eating patterns and provide high-quality protein and a range of important nutrients. To find out more about eggs and cholesterol click here.

Yes. Current evidence indicates people with diabetes can include eggs as part of a healthy dietary pattern. The Heart Foundation advises that individuals with type 2 diabetes can consume up to seven eggs per week as part of a heart-healthy diet that is low in saturated fat. Importantly, recent clinical intervention studies have shown that regular egg consumption does not adversely affect blood lipids or other cardiometabolic risk factors in people with prediabetes or type 2 diabetes when included as part of a heart healthy eating pattern. Eggs provide high-quality protein with very little carbohydrate, making them a useful option for meals and snacks aimed at supporting glycaemic management.

As with all foods, overall dietary patterns are more important for long-term health outcomes than any single food or nutrient. 

Eggs contain several nutrients important for eye health, including the carotenoids lutein and zeaxanthin, long-chain omega-3 fatty acids, and the antioxidants vitamin A, vitamin E and selenium. Lutein and zeaxanthin accumulate in the macula of the retina where they help protect against oxidative damage associated with ageing. Higher intakes of lutein, zeaxanthin and long-chain omega-3 fatty acids have been associated with a lower risk of age-related macular degeneration (AMD), the leading cause of vision loss in older Australians. Eggs are a particularly useful source of lutein and zeaxanthin because these carotenoids are highly bioavailable in this form.

Yes. Overall dietary and lifestyle patterns play an important role in maintaining eye health and may influence the risk of age-related eye conditions such as age-related macular degeneration (AMD), cataracts and diabetic retinopathy. A healthy dietary pattern rich in antioxidants, carotenoids and omega-3 fatty acids has been associated with better long-term eye health. In addition to diet, maintaining a healthy body weight, avoiding smoking and managing conditions such as diabetes and hypertension are also important for reducing the risk of vision loss. Eggs contribute to healthy dietary patterns by providing nutrients important for eye health, including lutein, zeaxanthin and long-chain omega-3 fatty acids.

Yes. Eggs provide several nutrients important for eye health, including lutein, zeaxanthin and long-chain omega-3 fatty acids. Current evidence indicates eggs can be included as part of a heart-healthy dietary pattern for people with diabetes or elevated cholesterol levels. The Heart Foundation advises that individuals with type 2 diabetes, cardiovascular disease or elevated LDL cholesterol can consume up to seven eggs per week as part of a diet that is low in saturated fat, meaning these patients can still benefit from the nutrients in eggs that support eye health.

Maintaining good blood glucose control, managing cardiovascular risk factors and following an overall healthy dietary pattern remain particularly important for reducing the risk of eye disease in these population groups.

Yes. Eggs can be a useful inclusion in weight management eating plans due to their combination of high-quality protein, nutrient density and relatively low energy content.

Research has shown that eggs can increase satiety and appetite control, helping people feel fuller for longer after eating. Studies have also demonstrated eggs can be regularly included as part of energy-restricted diets without adversely affecting blood lipids and egg-based breakfasts have consistently been shown to improve satiety compared with higher carbohydrate breakfasts of similar energy content.

As with all foods, successful weight management is influenced by overall dietary patterns, physical activity and long-term adherence rather than any single food.

There is no single dietary approach that is suitable for everyone, and successful weight management depends largely on long-term adherence to a healthy eating pattern.

Evidence suggests that moderately higher protein, lower carbohydrate eating patterns can be an effective strategy for weight loss and weight maintenance in many individuals. Benefits include improved satiety and appetite control, preservation of lean body mass and maintenance of resting energy expenditure during weight loss.

Following these dietary patterns typically involves the regular inclusion of high-quality protein foods. Eggs can make a valuable contribution in such eating  patterns due to their high-quality protein, nutrient density and versatility in meals and snacks.