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Egg Nutrition

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Egg Nutrition

Is there any single food that provides as many nutritional benefits as the egg? Nature’s original superfood is packed with 13 different vitamins and nutrients in each serving. And with just 310 kilojoules (or 74 calories), in each egg, they are one of the healthiest foods you can eat.

Eggs contain essential nutrients for the healthy growth and development of children and are one of the most nutritious foods a woman can consume during pregnancy

They’re the perfect protein source because they contain all nine essential amino acids needed to meet your body’s needs. Plus they’re a natural source of key nutrients, including omega-3 fatty acids, Vitamins A, D, E, and B12, antioxidants, and choline.

And to cap it off, they’re delicious!

Everything You Wanted to Know About Eggs & Nutrition

Though we’ve been eating eggs long before recorded history, we’re still only now learning just how essential they are to our health - and science is starting to uncover the truth behind long-held beliefs and misconceptions about eggs. 

Explore the tiles below and learn everything you need to know about the nutritional benefits of eggs with Australian Eggs today.


  • 10 Amazing Health Benefits Of Eggs

    As mother nature’s original superfood – eggs have been part of our diets since the dawning of time. Yet only now are we learning the full extent of the nutritional wonders they pack, and how beneficial they are in promoting lasting health benefits.

  • 13 Vitamins & Nutrients in Eggs

    The humble egg. Delicious, nutritious and simply the perfect element for adding nutritional value into any meal – at any time of day.

  • Calories in Eggs

    Eggs aren’t just delicious, they’re also incredibly nutritious.

    Whether you prefer boiled, scrambled, or poached, eggs are a great source of high quality protein. At just 74 calories per egg (310 kJ), they are one of the healthiest foods you can eat.

  • Eggs & Cholesterol

    The latest Heart Foundation guidance puts no limit on how many eggs healthy people can eat each week. Eggs have a minimal effect on blood cholesterol levels and are encouraged as part of a heart healthy eating pattern.

  • Vitamin D in Eggs

    Almost a quarter (23%) of Australian adults have a mild or moderate vitamin D deficiency. In the cooler months, these deficiency levels rise to as high as 40%.

  • Eating Eggs During Pregnancy

    Pregnancy increases a woman's nutritional needs significantly, especially for nutrients such as energy, protein, and omega-3 fatty acids, as well as for most vitamins and minerals, including folate, iron, and zinc.

  • Eggs for Babies and Children

    Every parent wants to ensure their child will grow healthily and happily. But parenthood can be overwhelming, with conflicting advice on what is and isn’t good for babies.

  • Egg Allergies

    Many children are able to tolerate baked eggs even when they’re allergic to raw eggs (to test this, seek the advice of a health professional). And most children with an egg allergy will outgrow it and be able to tolerate eggs by the age of four.

  • Choline in Eggs

    International studies are increasing our awareness and understanding of choline every day but many people still don’t know what it is and why it’s so important for our health.

  • Egg Myths

    Cracking the egg mythsEgg lovers rejoice! Eggs are a healthy, nutrient-rich food that experts say you can enjoy every day as part of a healthy balanced diet. But if you still need some convincing, let’s dispel some common myths.

  • Meal Plans

    It can be easy to overlook the importance of our diet when we lead a busy and hectic lifestyle. These 7-day meal plans have been created by an Accredited Practising Dietitian based on meeting the recommendations outlined in the Australian Guide to Healthy Eating.

  • Protein in Eggs

    Here, Australian Eggs look into what exactly protein is, how it benefits our bodies, and where best you can find this important macronutrient in your daily diet.

  • Nutritional Information Panel

    Find out the quantities of all of the nutrients found in a serving of eggs.

  • Eggs & Fat


    Over the years, fat has copped its fair share of bad billing, yet fat actually plays an important role in helping you meet your daily nutritional needs.

  • Eggs & Omega 3

    Do Eggs Have Omega-3?You bet they do. Eggs are mother nature’s incredible and edible source of Omega-3 fatty acids, providing on average, 180mg per serve (2 eggs).

  • Eggs & Diabetes

    Diabetes is one of a handful of health concerns that comes under constant media and medical attention. And for good reason – it's a condition that affects a great number of Australians.

  • Eggs & Older Adults

    Nutrition and diet both play a vital role in maintaining the d health of ageing Australians. As we age, it can become more challenging to maintain a nutrient-dense, balanced diet.

  • Eggs & Vegetarians

    As of 2018, some 2. 5 million Australians (12. 1% of the total population) follow a Vegetarian diet. With that figure seemingly on the rise, it's worth addressing the common puzzle around where eggs fit into that diet category.

Want to see what an egg farm looks like? Take this interactive 360 degree tour to see how eggs are produced in Australia.

Free range farm with two people