How healthy are eggs?
Few foods can match the egg when it comes to raw nutritional density. A single large egg contains about 6 grams of high-quality protein, encompassing all nine essential amino acids that our bodies need but cannot produce on their own. This classifies the egg as a ‘complete protein’, which is rare for a single ingredient.
Egg protein’s exceptional quality is its digestibility. An egg can provide close to 100% of essential amino acids, which means the body can absorb and use egg protein with remarkable efficiency. This makes it a more efficient protein source than meat, dairy, or soy.
The egg contains 18 of the 20 amino acids, including all of the essential amino acids. Eggs also contain nearly every vitamin and mineral that the human body requires, with the exception of vitamin C.
Does this qualify the egg as a superfood? Eggs are so nutritious they are often referred to as nature’s multivitamin, and they also contain unique antioxidants and other nutrients that many people are deficient in. One example is choline, a compound critical for brain function and liver health. Choline is found in egg yolk, and it is absent from most other dietary sources. Research has repeatedly shown that a protein-rich breakfast suppresses appetite more effectively than carbohydrate-heavy alternatives, reducing overall calorie intake through the day.
Egg white vs yolk
The egg is, in a sense, two foods in one; the yolk and the white. Egg whites are especially renowned for their high levels of protein, however yolk contains more on a gram for gram basis. Egg whites have 10.8g per 100g but the egg yolk contains 16.4g of protein per 100g.
The fat content of an egg lies entirely within the yolk. This includes its healthy monounsaturated and polyunsaturated fats, plus omega-3 fatty acids. The fat-soluble vitamins A, E, D and K can all be found in the yolk. The most colourful part of the egg is also a rich source of vitamins B2, B12, B5, B6 and folate, along with traces of calcium, iron, zinc, copper, phosphorous, selenium and manganese. For eye health in particular, the yolk is invaluable, containing lutein and carotenoid antioxidants that protect against age-related macular degeneration and cataracts.
The egg white, by contrast, is characterised by protein, though niacin, riboflavin, magnesium, potassium, and sodium are also present. Egg whites have become known as a solution for those seeking to build muscle or manage weight without the additional calorie load of the yolk.
The modern consensus, however, is that those who eat only egg whites miss out on numerous essential nutrients. The whole egg combines the pure protein of the white with the dense micronutrient package of the yolk.
Which egg is healthiest?
| Egg Type | Approx. Weight (per egg) | Protein (per egg) | Vitamin B12 (per egg) | Iron (per egg) |
|---|---|---|---|---|
| Chicken | 50g | 6g | 0.6mcg (25% DV) | 0.88mg |
| Quail | 9g | 1.2g | 0.14mcg (6% DV) | 0.33mg |
| Duck | 70g | 9g | 3.8mcg (158% DV) | 2.7mg |
| Goose | 144g | 20g | 7.3mcg (306% DV) | 5.2mg |
The nutritional benefits commonly cited for the egg relate to the chicken egg. It’s by far the most commonly consumed, is nutritionally complete and is distributed efficiently.
Duck eggs
Larger than chicken eggs, with a higher yolk-to-white ratio, duck eggs tend to contain even higher amounts of folate and iron than chicken eggs. They also contain more than 150% of the daily value of B12 and are also higher in omega-3 fatty acids. The trade-off is a higher calorie and cholesterol count, so those with existing heart conditions may want to be mindful.
Quail eggs
At roughly a fifth of the size of a hen egg, the quail egg punches above its weight. High in folate, vitamin B12, iron, and other key nutrients, a single quail egg can offer up to four times the nutritional value of traditional chicken eggs on a per-weight basis. Their delicate, speckled shells and mild flavour make them popular in fine dining, though you will need several to make a meal.
Goose eggs
With a richer, more pronounced flavour and a high yolk-to-white ratio, goose eggs are prized by bakers for the depth they add to pastry and custard. They offer the highest B12 of the practically available options, with over 300% the recommended daily allowance.
Go to Work on an Egg
The slogan ‘Go to Work on an Egg’ was used during the 1950s and 1960s to encourage households emerging from post-war rationing to choose eggs for breakfast.
The proposition from the Egg Marketing Board was simple: an egg for breakfast was the best start to a working day. And there was sound nutritional logic behind it. Eggs are digested slowly, providing a sustained release of energy rather than the blood sugar spike and crash that comes from a carbohydrate-heavy breakfast. Their high protein content promotes satiety, meaning workers were less likely to reach for mid-morning snacks. The campaign was so successful that Brits were soon eating five eggs per week, increasing egg consumption by about 14 per cent between 1957 and 1970.
In 2007, plans to rebroadcast the original television adverts were rejected by the Broadcast Advertising Clearance Centre, which observed that the adverts did not suggest a varied diet. But many still believe that eggs remain one of the most nutritionally sound ways to start the day.
