• This site requires you to update your browser. Your browsing experience may be affected by not having the most up to date version.
    Please visit browser-update.org to upgrade.

  • JavaScript has been disabled in your browser. Please enable JavaScript to experience the full functionality of our website.

Account login
Advanced search

Eggs and Fat

Author:
Portrait Sharon Natoli, Accredited Practising Dietitian
Sharon Natoli, Accredited Practising Dietitian
To ensure our content is accurate and evidence-based, the nutrition information on this page has been expertly reviewed by Sharon Natoli and the team of Accredited Practising Dietitians at Food & Nutrition Australia.

Overview

Eggs are a nutrient-dense food providing a moderate amount of dietary fat, with the majority coming from the healthier unsaturated fatty acids.

A standard serve of eggs (2 × 60g) provides approximately 10.3g total fat. This is made up of:

  • 5.3g monounsaturated fat
  • 1.7g polyunsaturated fat
  • 3.4g saturated fat 

Population data from the National Nutrition and Physical Activity Survey shows eggs contribute <3% of total fat intake and relatively little to saturated fat intake in the Australian diet, while contributing proportionally more to unsaturated fat intake (1).

What the Evidence Shows
  • Eggs provide a moderate amount of fat, most of which is unsaturated
  • The contribution of eggs to total and saturated fat intake is low in the Australian diet
  • Fat from eggs enhances absorption of fat-soluble nutrients and carotenoids
  • Eggs provide a meaningful source of omega-3 fatty acids which is particularly useful for low fish consumers
  • Regular egg consumption is not associated with increased cardiovascular risk in healthy populations 

Fat and Nutrient Absorption

In addition to providing energy (kilojoules), the fat in eggs supports nutrient absorption and utilisation by:

  • Enhancing absorption of fat-soluble vitamins (A, D, E, K)
  • Improving the bioavailability of carotenoids (lutein and zeaxanthin) (2)
  • Facilitating delivery of these carotenoids to the macula, thereby contributing to eye health (3)

Omega-3 Fatty Acids

Eggs provide both long-chain omega-3 fatty acids (DHA and EPA) and short-chain (ALA), making them a useful source, particularly for people with low fish intake.  A serve of eggs (2x60g) provides:

  • 180mg total omega-3
  • 114mg long-chain omega-3 (primarily DHA) 

Despite recommendations, omega-3 intake remains suboptimal in Australia, with only a minority of the population meeting suggested intakes (4).

Omega-3 fatty acids are associated with:

  • Cardiovascular health
  • Anti-inflammatory effects
  • Neurological development and cognitive function
  • Eye health and visual function (5) 

 

This statement is for healthcare professionals only.

*One serve = 2x60g eggs (104g edible portion)

FAQs

Why are omega-3s important?

Omega-3 fatty acids play important roles in human health and are associated with cardiovascular health and anti-inflammatory processes. They are also essential for growth and development, particularly during early life. Long-chain omega-3 fatty acids, especially DHA, are key structural components of the brain and retina, supporting neurological function and visual health.
What types of omega-3s do eggs contain?

Eggs provide both long-chain omega-3 fatty acids (primarily DHA) and short-chain omega-3 (alpha-linolenic acid, ALA). A standard serve of eggs (2x60g) provides approximately 180 mg total omega-3, including around 114 mg of long-chain omega-3s (mainly DHA). This makes eggs a useful source of DHA, particularly for lacto-ovo vegetarians and individuals who do not regularly consume fish.
I heard eggs are high in fat, but they do contain a lot of good nutrients. What is more important?

Eggs contain a moderate amount of fat, most of which is unsaturated. As a nutrient-dense food providing high-quality protein and essential nutrients, eggs can make a valuable contribution to overall diet quality when included as part of a balanced eating pattern.

References

  1. Australian Bureau of Statistics. Australian Health Survey: Nutrition First Results – Foods and Nutrients, 2011–12. Canberra: ABS; 2014. (Catalogue No. 4364.0.55.007). Available from: https://www.abs.gov.au
  2. Blesso CN, Andersen CJ, Barona J, et al. Whole egg consumption increases carotenoid absorption and improves lipoprotein profiles. J Nutr. 2013;143(3):275–281.
  3. Schnebelen-Berthier C, et al. Effects of daily consumption of eggs enriched with lutein and DHA on plasma composition and macular pigment. Nutrients. 2021;13:3347.
  4. Meyer BJ. Australians are not meeting the recommended intakes for omega-3 long chain polyunsaturated fatty acids: results of the 2011–2012 National Nutrition and Physical Activity Survey. Nutrients. 2016;8(3):111.
  5. Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012;3(1):1–7. 

Sign Up To Our Clinical Research Updates Get the latest nutritional news about eggs delivered right to your inbox. Sign up today for access.

Sign Up