OK Everyday logoBeing a kid is fun but it’s also a time of rapid growth. Parents need to make sure children are eating foods that fuel their development and set a foundation of healthy eating for the future.

As a highly nutritious and versatile food, eggs are an easy way to boost the vitamin intake of kids of all ages. By eating eggs, you’ll also know they’re getting enough high-quality protein to support growth.

Only 5% of Aussie kids eat enough foods from the lean meat, poultry, fish, eggs, nuts, seeds and legumes food group on a daily basis. Research also shows that while kids generally eat enough foods to provide them with sufficient energy, many are falling short of the recommended intake of omega-3 fatty acids and vitamins and minerals such as calcium, phosphorus, folate and vitamins D and E.

The challenge is that many kids can be fussy eaters who refuse to eat nutrient-rich foods such as fruits and vegetables. Older children or teenagers are also more likely to skip breakfast or other meals, leading to irregular eating habits and grazing on snacks.

Eggs and kids

Eggs are an unbeatable choice for kids of all ages. They provide a nutritious start to the day at the breakfast table and can also be added to the lunchbox for a midday power boost.

Eggs provide useful amounts of vitamins and nutrients that are often missing in children’s diets. They’re also a good source of protein, which supports growth.

And let’s not forget that kids love eggs! They’re a versatile component of many nutritious recipes that will please any fussy eater. Think about how you can make eggs part of a healthy balanced diet for your children.

Nutrient content

The table below shows key nutrients of importance to children that are found in eggs:

Nutrient Amount in 2x60g eggs

% RDI# for children

4-8 yrs


9-13 yrs


9-13 yrs

Protein 12.7g 64% 32% 36%  

Needed to make cells, tissues, enzymes, hormones and antibodies

Vitamin A 239µg 60% 40% 40%  

Essential for growth, immunity and eyesight development



49% 32% 32%   

Needed for growth and maintenance of healthy cells



13% 8% 8%  Essential for building and developing muscle tissue and internal organs and for immune function


16% 20% 20%  Needed for healthy blood cells,  promoting growth and for carrying oxygen around the body 


48% 36% 36% 

Needed for proper mental development and for metabolism

Long chain omega-3s 114mg 207% 163% 163% 

Important for infant growth and development; behaviour, attention and learning in children

# Recommended Dietary Intake