Egg Nutrition
Is there any single food that provides as many nutritional benefits as the egg? Nature’s original superfood is packed with 17 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.
The Health Benefits of Eggs
Are eggs really good for you? Learn about the important health benefits of eating eggs for everything from weight loss to mental health.
17 Different Nutrients and Vitamins 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
Just under 1 in 4 Australian adults, or 23% have a severe, mild, or moderate vitamin D deficiency. A further 43% is classified as having insufficient circulating vitamin D concentrations.
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 calcium, vitamin D, 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
Australian and international studies are increasing our awareness and understanding of the essential nutrient choline but many people still don’t know what it is or why it’s so important for our health.
Carbs in Eggs
You've probably heard that eggs contain protein but what about carbohydrates? Today, there’s a great deal of interest in the amount and type of carbs in our diets as both of these factors have a significant influence on health.
Iron in Eggs
When most people think of iron-rich foods, their minds immediately go to red meats and spinach. While these are all great sources, did you know iron is also found in a variety of everyday foods — like eggs!
Egg Myths
Cracking the egg myths
Egg 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 health of ageing Australians. As we age, it can become more challenging to maintain a nutrient-dense, balanced diet.
Eggs & Vegetarians
Can Vegetarians Eat Eggs? A vegetarian diet is classified as not including the consumption of any meat or seafood. And while there are many variations to this, some people following a vegetarian diet may eat eggs and dairy foods, while others may avoid one or both.
Egg White Nutrition, Recipes, Uses & More
It’s time to whisk away all the myths, misconceptions, and assumptions. Let’s find out once and for all…
What’s in an egg white?
Are egg whites good for children? And most importantly,
Which is best? Egg whites or egg yolks?
Egg Yolk Nutrition, Recipes, Uses & More
Beneath the hard-shell exterior lies a burning mystery. Many questions, myths, and opinions have gone unanswered until now…
What’s in an egg yolk? Do egg yolks have protein? Can you store them in the fridge? And most importantly,
Which is best? Egg whites or egg yolks?
Want to see what an egg farm looks like? Take this interactive 360 degree tour to see how eggs are produced in Australia.
