Eggs contain many vitamins and minerals that are essential parts of a healthy diet and in many parts of the world, eggs are a readily available, inexpensive source of food. The United States is regarded as the world’s largest exporter of eggs. In fact, in 2017, the per capita consumption is expected to be 275.8. Here we provide a nutritional breakdown for eggs, an in-depth look at their possible health benefits, tips on how to incorporate more eggs into your diet, and the potential health risks of consuming them.

Fast facts on eggs:

Eggs are considered to be one of the best sources of protein available.

Around 9 percent of an egg’s content is fat, found almost exclusively in the yolk.

Eggs are known for containing cholesterol.

They are one of the most commonly consumed animal products in the world.


A man with neurons firing in a cross section diagram.

Nutrients contained within eggs are beneficial for brain cells and promote healthy brain function.

There are several health benefits that can be derived from eggs, including:

Strong muscles: The protein within eggs helps keep muscles working well while slowing the rate at which they are lost.

Brain health: Eggs contain vitamins and minerals that are needed for the regular functioning of cells, including the brain, nervous system, memory, and metabolism.

Good energy production: Eggs contain all the daily vitamins and minerals that are needed to produce energy in all the cells of the body.

A healthy immune system: Vitamin A, vitamin B-12, and selenium are key to keeping the immune system healthy.

Lower risk of heart disease: Choline plays an important part in breaking down the amino acid homocysteine, which is associated with the development of heart disease.

Healthful pregnancy: Some nutrients within eggs help to prevent congenital disabilities, such as spina bifida.

Eyesight: Lutein and zeaxanthin help to prevent macular degeneration, the leading cause of age-related blindness. Other vitamins also promote good vision.

Weight loss and maintenance: The high quality of protein within eggs might help keep people energized and feeling fuller for longer. Feeling full prevents snacking, which reduces overall calorie intake.

Skin benefits: Some vitamins and minerals within eggs help promote healthy skin and prevent the breakdown of body tissues. A strong immune system also contributes to a healthy look overall.

The health benefits of eggs can only be experienced when they form part of a balanced diet.

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