Eggs – Nutrition Facts and Health Benefits

  • Author :
  • TATA AIG Team
  • Published on :
  • 03/07/2023

Eggs are a staple and a nutritional mainstay. It is a popular breakfast option, a stand-in for a quick lunch or supper, great for fussy kids and an essential ingredient in many sweet and savoury dishes due to its unique chemical composition.

A typical chicken egg is the perfect package of nutrients and protein divided into seven parts. Here, we’ve broken down the nutritional value of eggs and why you should consider incorporating them into your diet if you haven’t already.

Egg Nutrition Facts

The edible part of the egg is the egg white or albumen - the translucent liquid inside the eggshell - and the egg yolk - the bright yellow part surrounded by the egg white. The albumen comprises water, proteins, vitamins, minerals and other nutrients. Cooking this translucent liquid gives us the egg whites we usually eat.

The egg yolk is the central portion of the egg. It can range from a bright yellow to a deep orange depending on the type of hen. The yolk is the central part of the egg that houses most of the egg's minerals, protein, vitamins and fats.

The egg is regarded as a nutritional staple essential in any healthy diet. However, this wasn't always the case due to its high cholesterol levels. One large egg contains 213 mg of cholesterol. This accounts for two-thirds of the daily recommended amount needed for adults, with the daily limit being 300mg.

This shunning of eggs resulted from a study linking high cholesterol levels to heart disease. However, this was later revised as the main driving component was later found to be saturated fat. For example, full-fat dairy products and fatty meat are examples of foods loaded with saturated fat that prompt the body to produce high levels of cholesterol when consumed.

Suppose you're someone that suffers from heart disease or is predisposed to it. In that case, having a critical illness insurance plan and making lifestyle changes can be beneficial.

The Egg's Nutritional Value

Here's a breakdown of the vitamins and nutrients in 100g of a boiled hen egg.

Nutrient Components Whole Boiled Egg Egg White (Boiled) Egg Yolk (Boiled)
Energy (Kcal) 147.7 $52.5 308
Protein (g) 13.43 12.37 16.13
Fat (g) 10.54 0.26 27.46
Sodium (mg) 121 144 44.83
Calcium (mg) 55.12 8.07 120
Iron (mg) 1.87 0.15 4.92
Magnesium (mg) 13.76 11.62 15.52
Phosphorus (mg) 209 23 586
Potassium (mg) 127 147 106
Cholesterol (mg) 365 - 1085
Selenium (µg) 46.12 14.86 38.57
Zeaxanthin (µg) 26.29 - 54.75
Lutein (µg) 14.69 - 19.36
Biotin (µg) 15.36 4.37 58.43
Folate (µg) 48.25 4.10 110
Beta Carotene (µg) 13.19 - 68.59
Total Carotenoids (µg) 136 5.30 218

Most often, people will choose to buy hen eggs. Still, other poultry eggs are also available, and these have slightly different nutritional profiles:

- Duck Eggs (Per 50g): 105 calories, 7.2g protein, 7.8g fat (2.1g saturated fat), 119mg choline, 499mg cholesterol.

- Goose eggs (Per 50g): 105 calories, 7.8g protein, 7.5g fat (2g saturated fat), 119mg choline, 481mg cholesterol.

- Quail eggs (Per 50g): 79 calories, 6.5g protein, 5.5g fat (1.8g saturated fat), 132mg choline, 422mg cholesterol.

The Health Benefits of Eating Eggs

Here are some of the egg’s benefits when regularly consumed or incorporated into your diet.

- Builds and Maintains Muscle Mass

Eggs are a rich source of protein. They're an excellent post-workout nutrition choice for their protein content and for containing all 9 essential amino acids. The protein in one egg is around 13g per 100mg. So regularly consuming eggs can help you build and maintain muscle mass.

This process becomes more difficult as we age, which is one of the main reasons eggs are always recommended to be a part of any healthy diet. If you're concerned about ailments and the medical expenses that come with old age, consider looking into senior citizen health insurance plans.

- Provides Healthy Fat

While an egg's fat content contains saturated fat, it also contains good fats like polyunsaturated and monosaturated fats. These fats help lower LDL (low-density lipoprotein) or "bad" cholesterol, which helps boost and maintain heart health.

The recommended amount of saturated fats is 13g if you consume 2000 calories daily. Since both younger and older people tolerate eggs well, it's a good source of healthy fats. However, people with high cholesterol levels or heart disease should consult their doctors before consuming eggs.

- Promotes Eye Health

Eggs also contain carotenoids like lutein and zeaxanthin, which are excellent for preventing macular degeneration - an age-related vision loss. In addition, their vitamin C, E and the carotenoid combination also place them in many top 10 lists of foods that help improve vision.

- Supports Brain Health And Development

Eggs are a rich source of choline, which helps boost cognitive development in utero. Pregnant women especially are recommended to consume eggs as it helps the foetus's brain development.

Eggs also help prevent age-related memory loss and other cognitive impairments that come with old age.

- Healthy Immune System

The vitamins D and C in eggs help boost immunity by increasing the body's immune response, which is also crucial for immune function. The egg's yolk is a rich course of these vitamins.

- Weight Loss And Maintenance

Since eggs are a rich source of protein, the calories in one egg and its healthy fats can keep a person full for longer and can curb cravings. The protein content also gives your metabolism a slight boost which helps your body to burn more calories.

Consuming eggs can help a person better manage their weight and can be included in most diets without any worries.

Are There Any Adverse Effects of Consuming Eggs?

There are no outright adverse side effects to consuming eggs unless you are allergic to them, in which case they should be avoided. They're a common allergen among children, and symptoms can include mild rashes or stomach pains and, in severe cases, anaphylaxis.

One main concern, however, is the likelihood of them containing Salmonella bacteria. You must always take care to cook them properly before consuming them. Avoid consuming them raw, as it can make you sick if the egg happens to be contaminated.

As for people with heart disease or cholesterol concerns, it's been found that the dietary cholesterol and blood cholesterol used to test for heart disease are different. Current studies suggest that eating food high in dietary cholesterol will not severely impact your health. Instead, it's recommended that you reduce your saturated and trans fat intake.

Suppose you are at risk or predisposed to developing heart disease or have any chronic conditions. In that case, it's best to consult your doctor before consuming eggs and invest in a critical illness insurance policy to cover any emergency medical expenses.


Eggs are an excellent source of protein, healthy fats, vitamins and nutrients needed for essential bodily functions. They're an essential part of a balanced diet. Furthermore, purchasing a health insurance policy and making healthy lifestyle changes to maintain your health is always a great idea.

However, suppose you suffer from chronic conditions. In that case, Tata AIG's critical illness insurance policy is a perfect fit as it offers more coverage when compared to other health insurance plans

Disclaimer / TnC

Your policy is subjected to terms and conditions & inclusions and exclusions mentioned in your policy wording. Please go through the documents carefully.

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