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.
Australian Eggs Nutrient Analysis 2023
Conducted by the National Measurement Institute (NMI), a division within the Department of Industry, Innovation and Science.
An average serving is based on 2 Extra-Large eggs from a 700g dozen.
| Nutrients | Per Serve 2x60g eggs (104g edible portion) | Per 100g |
|---|---|---|
| Energy (kJ) | 620kJ | 596kJ |
| Protein (g) | 12.7g | 12.2g |
| Total Fat (g) | 10.3g | 9.9g |
| - Saturated fat (g) | 3.4g | 3.3g |
| - Polyunsaturated fat (g) | 1.7g | 1.6g |
| Omega-3s (total) (mg) | 180mg | 170mg |
| - DHA/DPA (mg) | 114mg | 110mg |
| - Monounsaturated fat (g) | 5.3g | 5.1g |
| Carbohydrate (g) | 1.4g | 1.3g |
| - Sugars (g) | 0.3g | 0.3g |
| Sodium (mg) | 141mg | 136mg |
| Phosphorus (mg) | 208mg (21% RDI) | 200mg |
| Iron (mg) | 1.7mg (14% RDI) | 1.6mg |
| Selenium (µg) | 29µg (41% RDI) | 28µg |
| Iodine (µg) | 43µg (29% RDI) | 41µg |
| Vitamin A (Retinol) (µg) | 102µg (14% RDI) | 98µg |
| Vitamin B2 (Riboflavin) (mg) | 0.42mg (24% RDI) | 0.4mg |
| Vitamin B5 (Pantothenic acid) (mg) | 1.1mg (22% ESADDI) | 1.07mg |
| Vitamin B7 (Biotin) (µg) | 5.4µg (18% ESADDI) | 5.2µg |
| Vitamin B12 (µg) | 0.3µg (15% RDI) | 0.3µg |
| Folate (µg) | 97µg (49% RDI) | 93µg |
| Choline (mg) | 328mg | 315mg |
| Vitamin D (µg) | 8.2µg (82% RDI) | 7.9µg |
| Vitamin E (mg) | 2mg (20% RDI) | 1.9mg |
| Lutein + zeaxanthin (µg) | 303µg | 291µg |
This panel shows the full nutrient breakdown for a standard serve of eggs. For a closer look at energy content specifically, see our guide to calories in eggs.
Along with the 8 vitamins and 4 minerals above, eggs also provide choline, protein, and the antioxidants lutein and zeaxanthin, plus omega-3 fatty acids - bringing the total to 17 nutrients in every serve.
Choline is a little-known yet important nutrient that plays a role in brain development and function. It is also used by the body to help with liver and nerve function. This makes choline essential in prenatal human health as well as adulthood.
A serve of eggs (2 eggs) contains 620kJ of energy, 12.7g protein, 10.3g total fat (3.4g saturated), and 1.4g carbohydrate (0.3g sugars). For a single egg, that's roughly half these amounts.
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.
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.
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. In fact, choline remains one of the most under-consumed nutrients in Australia.
