Egg Nutrition

Egg Nutrition Facts

Eggs are one of nature's most nutrient-dense foods. One large Grade-A egg contains 6g of protein and only 70 calories. Canada's Food Guide considers 2 eggs to be one serving from the Meat and Alternatives food group.


Eggs are one of the few foods considered to be a complete protein, because they contain all 9 essential amino acids. Amino acids are considered 'building blocks for the body' because they help form protein.

In addition to giving you energy, your body uses the protein found in eggs to:
• build and repair body tissues and cells
• build and maintain healthy muscles
• grow strong hair and nails
• help fight infections
• help keep your body fluids in balance

To maintain a healthy, balanced diet, Canada's Food Guide recommends eating 1-3 servings of Meat and Alternatives every day, depending on age and gender. This includes a variety of protein sources, such as meat, poultry, fish, beans and eggs.


Eggs are not only an excellent source of high quality protein, but they also contain many vitamins and minerals:

Nutrient Benefit
Protein Essential for building and repairing muscles, organs, skin, hair and other body tissues, needed to produce hormones, enzymes and antibodies, the protein in eggs is easily absorbed by the body

Carries oxygen to the cells; helps prevent anemia - the iron in eggs is easily absorbed by the body

Vitamin A Helps maintain healthy skin and eye tissue, assists in night vision
Vitamin D Strengthens bones and teeth, may help protect against certain cancers and auto- immune diseases
Vitamin E An antioxidant that plays a role in maintaining good health and preventing disease
Vitamin B12 Helps protect against heart disease
Folate Helps produce and maintain new cells, helps prevent a type of anemia, helps protect against serious birth defects if taken prior to pregnancy and during the first three months of pregnancy
Selenium Works with Vitamin E to act as an antioxidant to help prevent the breakdown of body tissues
Lutein & Zeaxanthin Maintains good vision, may reduce the risk of age-related eye disease, such as cataracts and macular degeneration
Choline Choline Plays a strong role in brain development and function


An egg a day is ok!
If you've been avoiding eggs because of concerns linking them to dietary cholesterol and coronary heart disease, it's time to reconsider. The latest research shows that healthy adults can enjoy an egg every day without increasing their risk of heart disease.
According to the American Heart Association, the lutein found in egg yolks also protects against the progress of early heart disease.
For more information to help you better understand and manage your cholesterol, visit