• 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 http://www.microsoft.com/windows/ie/ to upgrade.

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

Account login
Advanced search
For Farmers

Key Links

Research Areas

Farm Sustainability Dashboard

The Farm Sustainability Dashboard has been designed to improve industry best practice and meet evolving community expectations. It has been created for business owners and is appropriate for farms of all sizes.

Eggs and Fat

>

Eggs and Fat

Eggs contain an average of 10.3 grams of total fat per serve * making them a moderate source of dietary fat. The majority of the fat in eggs is unsaturated with 3.4 grams being saturated fat, 5.3 grams of monounsaturated fat and 1.7grams of polyunsaturated fat.  
 
Results from the 2011-12 National Nutrition and Physical Activity Survey1 (NNPAS) showed egg products and dishes contribute just 2.3% of the average total fat intake, 1.8% of the average total saturated fat intake, 2.2% of the average total polyunsaturated fat intake and 2.4% of the average total monounsaturated fat intake in the Australian diet. Egg products and dishes therefore contribute more to unsaturated fat intakes in the average Australian diet and contribute relatively little to saturated fat intake. 
 
Eggs also provide omega-3 fatty acids, contributing an average of 180mg per serve. Of this, 114mg is long chain omega-3 fatty acids, which represents 71-127% of the adequate intake (AI) for adults.2 Eggs enriched with omega-3 fatty acids provide even more of these fatty acids, with total amounts varying between brands. The NNPAS reported egg products and dishes contributed 1.6% of the average omega-3 ALA intake and 3.8% of the average omega-3 long chain intake of Australians. Table 1 outlines the fatty acid composition of Australian eggs. 

Skip directly to:

Table 1: Fatty Acid Composition of Australian Eggs

Fatty acid

Fatty acid profile

(% total)

Fatty acid content (g/100g)

Total fat

100

9.9

Total monounsaturated

50.9

5.1

Oleic acid

44

4.37

Total saturated

33.3

3.3

Total polyunsaturated

15.6

1.6

Total omega-3

1.7

0.17

 DHA

1.0

0.1

 DPA

0.1

0.01

 EPA

0

0

 Alpha linolenic acid

0.6

0.06

Total omega-6

13.8

1.37

Linoleic acid

11.4

1.1

Arachidonic acid

1.8

0.18

Egg Fatty Acids and Nutrient Absorption

As well as aiding the absorption of fat-soluble vitamins such as vitamins A and D, research has demonstrated that one of the beneficial effects of the fat in eggs is that it increases the bioavailability of the carotenoids lutein and zeaxanthin which are found in the egg yolk.3-4,6 In addition, research has shown that when eggs are consumed with raw salad vegetables, the bioavailability of carotenoids from the salad are also increased as well as those from the eggs.5 Lutein and zeaxanthin are found in the macular region of the retina6,7 and play an important role in eye health.4,8 For further information on eggs and eye health, refer to the Australian Eggs position statement on this topic. 

Omega-3 Fatty Acids and Health Benefits

An increased intake of omega-3 fats is known to protect against heart disease9-11, some inflammatory diseases and autoimmune disorders including rheumatoid arthritis12,13 as well as promoting eye health.14 Omega-3 fats also play a major role in infant growth and development, as well as behaviour, attention and learning in children.15,16 Omega-3 fats are also important in maintaining good mental health with some research suggesting possible benefits of omega-3 intake for depression16-18 as well as protection against cognitive decline and incidence of dementia in older adults.19-20 
 
The Heart Foundation and the National Health and Medical Research Council (NHMRC) recommend increased consumption of omega-3 fats, given the majority of Australia do not consume enough in their diets.21  
The Heart Foundation encourages heart healthy dietary patterns rather than a focus on individual nutrients but do support existing targets for individual fats due to the evidence related to cardiovascular health outcomes: 

  • As part of a heart-healthy eating pattern, aim for 250-500mg per day of combined EPA/DHA per day (equates to approx. 2-3 serves of fish per week). 
  • Aim for 1g of plant-sourced omega-3 (ALA) per day. 
     
    ALA is a plant-based fatty acid, found in foods such as walnuts, canola oil and soybeans, whereas EPA and DHA are mainly present in marine sources (fish, shellfish, marine algae), along with eggs and meat. Results from the National Nutrition and Physical Activity Survey show that a small number of Australians are consuming high amounts of omega-3 fats but that the vast majority of Australians are consuming much lower amounts. Only 20% of the population meet the recommended long-chain omega-3 intakes and only 10% of women meet the recommended DHA intake.22 These data indicate that there is a need for Australians to increase their daily intake of omega-3-containing foods to meet current recommendations for optimal health. 

Omega-3 Enriched Eggs

Eggs can be enriched through the provision of omega-3 food sources (such as linseed, chia seeds or fish oil) in the diets of laying hens23,24 with an Australian study indicating the addition of omega-3 via chia seeds produced eggs with the most acceptable sensory profile.24 
 
Studies specifically conducted with omega-3 enriched eggs have shown their consumption can infer health benefits, particularly for improving blood lipid profiles25-29 and in specific population groups such as infants30,31 and lacto-ovo vegetarians.32,33  
 
Due to their contribution of a wide range of nutrients to the diet, eggs can be a valuable inclusion in a healthy eating pattern. Eggs contribute only moderate amounts of fat, the majority of which is beneficial unsaturated fat, including useful amounts of omega-3 fats.  
Given many Australians fall short of the omega-3 recommendations for chronic disease prevention, including eggs regularly can make a useful contribution to daily intakes. In particular, eggs provide a source of omega-3 fats for lacto-ovo vegetarians and individuals who do not consume fish regularly. 

This statement is for healthcare professionals only.

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

Wondering if eggs are good for you? Without a doubt, there are a number of benefits to eating eggs every day. Learn about the proven health benefits of eating eggs here.

Discover our super easy & delicious meal plans designed to help you achieve a healthy and balanced diet. Check out our weight loss or vegetarian meal plan today!

Useful links:

Heart Foundation Position Statements: https://www.heartfoundation.org.au/for-professionals/food-and-nutrition/position-statements

FAQs

Why are omega-3s so important?

The health effects of omega 3s have been relatively well established with evidence linking them with protection from heart disease, some inflammatory conditions and certain autoimmune disorders including rheumatoid arthritis. Omega 3s are important for infant growth and development and long chain DHA (a type of omega 3) is heavily concentrated in the brain and retina of the eye.

What types of omega-3s do egg contain?

Eggs provide both long chain and short chain omega-3 fatty acids. They contain an average of 180mg total omega-3 per serve representing 12% of the omega-3 adequate intake (AI) recommendation for men and 20% for women. Of this, 114mg is long chain omega-3 fatty acids (mainly DHA), representing 71-127% of the long chain omega-3 AI. The rest of the omega 3 in eggs is mainly the shorter chain alpha-linolenic acid (ALA). Eggs are therefore a particularly useful source of long chain omega-3 fatty acids for ovo-vegetarians and others who do not eat fish regularly.

I heard eggs are high in fat, but they do contain a lot of good nutrients, what is more more important?

One egg contains around 5 grams of fat (1 tsp) and of this, 2.6g is monounsaturated and 0.8g is polyunsaturated. The high level of nutrients in eggs means eating eggs will contribute positively to meeting daily nutritional needs.

References:

  1. Australian Bureau of Statistics. Australian Health Survey: Nutrition First Results - Foods and Nutrients, 2011-12 (ed. Australian Bureau of Statistics) (Canberra, ACT, Australia, 2014). 
  2. National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand including Recommended Dietary Intakes, (NHRMC, Canberra, 2006). 
  3. Handelman, G.J., Nightingale, Z.D., Lichtenstein, A.H., Schaefer, E.J. & Blumberg, J.B. Lutein and zeaxanthin concentrations in plasma after dietary supplementation with egg yolk. Am J Clin Nutr 70, 247-251 (1999). 
  4. Eisenhauer, B., Natoli, S., Liew, G. & Flood, V. M. Lutein and Zeaxanthin-Food Sources, Bioavailability and Dietary Variety in Age-Related Macular Degeneration Protection. Nutrients 9, (2017). 
  5. Kim, J.E., Gordon, S., Ferruzzi, M. & Campbell, W. Effects of Whole Egg Consumption on Carotenoids Absorption from Co-Consumed, Carotenoids-Rich Mixed-Vegetable Salad. FASEB J 29(2015). 
  6. Rao, A.V. & Rao, L.G. Carotenoids and human health. Pharmacol Res 55, 207-216 (2007). 
  7. Pratt, S. Dietary prevention of age-related macular degeneration. J Am Optom Assoc 70, 39-47 (1999). 
  8. Abdel-Aal el, S.M., Akhtar, H., Zaheer, K. & Ali, R. Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health. Nutrients 5, 1169-1185 (2013). 
  9. de Goede, J., Geleijnse, J.M., Boer, J.M.A., Kromhout, D. & Verschuren, W.M.M. Marine (n-3) Fatty Acids, Fish Consumption, and the 10-Year Risk of Fatal and Nonfatal Coronary Heart Disease in a Large Population of Dutch Adults with Low Fish Intake. J Nutr 140, 1023-1028 (2010). 
  10. Pan, A., et al. α-Linolenic acid and risk of cardiovascular disease: a systematic review and meta-analysis. Am J Clin Nutr 96, 1262-1273 (2012). 
  11. Abdelhamid AS, Brown TJ, Brainard JS, Biswas P, Thorpe GC, Moore HJ, Deane KH, Summerbell CD, Worthington HV, Song F, Hooper L. Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev. 2020 Feb 29;3(2):CD003177. 
  12. Wall, R., Ross, R.P., Fitzgerald, G.F. & Stanton, C. Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids. Nutr Rev 68, 280-289 (2010). 
  13. Gioxari A, Kaliora AC, Marantidou F, Panagiotakos DP. Intake of ω-3 polyunsaturated fatty acids in patients with rheumatoid arthritis: A systematic review and meta-analysis. Nutrition. 2018 Jan;45:114-124.e4.  
  14. Schweigert, F.J. & Reimann, J. [Micronutrients and their relevance for the eye--function of lutein, zeaxanthin and omega-3 fatty acids]. Klin Monbl Augenheilkd 228, 537-543 (2011). 
  15. Omega-3 Centre. Omega-3 fatty acids – essential nutrients for our children. Scientific Consensus Workshop (2007). 
  16. DiNicolantonio JJ, O'Keefe JH. The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders. Nutrients. 2020 Aug 4;12(8):2333. doi: 10.3390/nu12082333. 
  17. Liao Y, Xie B, Zhang H, He Q, Guo L, Subramaniapillai M, Fan B, Lu C, Mclntyer RS. Efficacy of omega-3 PUFAs in depression: A meta-analysis. Transl Psychiatry. 2019 Aug 5;9(1):190.  
  18. Hallahan, B., et al. Efficacy of omega-3 highly unsaturated fatty acids in the treatment of depression. Br J Psychiatry (2016). 
  19. Loef, M. & Walach, H. The omega-6/omega-3 ratio and dementia or cognitive decline: a systematic review on human studies and biological evidence. J Nutr Gerontol Geriatr 32, 1-23 (2013). 
  20. Martí Del Moral A, Fortique F. Omega-3 fatty acids and cognitive decline: a systematic review. Nutr Hosp. 2019 Aug 26;36(4):939-949. 
  21. Heart Foundation (2019). Dietary Fat and Heart Healthy Eating Dietary Position Statement.https://www.heartfoundation.org.au/images/uploads/publications/Nutrition_Position_Statement_-_DIETARY_FAT_FINAL-4.pdf (2019). 
  22. Meyer, B.J. Australians are not Meeting the Recommended Intakes for Omega-3 Long Chain Polyunsaturated Fatty Acids: Results of an Analysis from the 2011-2012 National Nutrition and Physical Activity Survey. Nutrients 8(2016). 
  23. Petrovic, M., et al. Enrichment of eggs in n-3 polyunsaturated fatty acids by feeding hens with different amount of linseed oil in diet. Food Chem 135, 1563-1568 (2012). 
  24. Coorey, R., Novinda, A., Williams, H. & Jayasena, V. Omega-3 Fatty Acid profile of eggs from laying hens fed diets supplemented with chia, fish oil, and flaxseed. J Food Sci 80, S180-187 (2015). 
  25. Watrin, I., Brasseur, D. & Carpenter, Y.A. Effect of the consumption of omega-3 fatty acid-enriched eggs on the lipid profiles of adolescents with hypercholesterolemia. un-published, 1-8 (2003). 
  26. Prado-Martinez, C., Moreno, M.C., Anderson, A.H.N., Martinez, R.M. & Melero, C.D. Effect of substituting standard eggs with Columbus eggs in the diet of Spanish post-menopausal female volunteers. un-published, 1-12 (2003). 
  27. Jiang, Z. & Sim, J.S. Consumption of n-3 polyunsaturated fatty acid-enriched eggs and changes in plasma lipids of human subjects. Nutrition 9, 513-518 (1993). 
  28. Bovet, P., Faeh, D., Madeleine, G., Viswanathan, B. & Paccaud, F. Decrease in blood triglycerides associated with the consumption of eggs of hens fed with food supplemented with fish oil. Nutr Metab Cardiovasc Dis 17, 280-287 (2007). 
  29. Maki, K.C., et al. Lipid responses in mildly hypertriglyceridemic men and women to consumption of docosahexaenoic acid-enriched eggs. Int J Vitam Nutr Res 73, 357-368 (2003). 
  30. Makrides, M., Hawkes, J.S., Neumann, M.A. & Gibson, R.A. Nutritional effect of including egg yolk in the weaning diet of breast-fed and formula-fed infants: a randomized controlled trial. Am J Clin Nutr 75, 1084-1092 (2002). 
  31. Hoffman, D.R., et al. Maturation of visual acuity is accelerated in breast-fed term infants fed baby food containing DHA-enriched egg yolk. J Nutr 134, 2307-2313 (2004). 
  32. Burns-Whitmore, B.L., et al. Effect of n-3 fatty acid enriched eggs and organic eggs on serum lutein in free-living lacto-ovo vegetarians. Eur J Clin Nutr 64, 1332-1337 (2010). 
  33. Burns-Whitmore, B., Haddad, E., Sabate, J. & Rajaram, S. Effects of supplementing n-3 fatty acid enriched eggs and walnuts on cardiovascular disease risk markers in healthy free-living lacto-ovo-vegetarians: a randomized, crossover, free-living intervention study. Nutr J 13, 29 (2014). 

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