Eggs

Eggs – Nutrition Facts (per 100 grams)

Calories: 143 kcal
Protein: 12.6 g
Fat: 9.5 g

• Saturated Fat: 3.1 g
• Monounsaturated Fat: 3.8 g
• Polyunsaturated Fat: 1.4 g
  Carbohydrates: 0.7 g
• Sugars: 0.4 g
• Fiber: 0 g
  Cholesterol: 372 mg
  Sodium: 142 mg

Vitamins in Eggs

• Vitamin A: 540 IU (11% DV)
• Vitamin B1 (Thiamine): 0.04 mg (3% DV)
• Vitamin B2 (Riboflavin): 0.5 mg (38% DV)
• Vitamin B3 (Niacin): 0.1 mg (1% DV)
• Vitamin B5 (Pantothenic Acid): 1.4 mg (28% DV)
• Vitamin B6: 0.1 mg (7% DV)
• Vitamin B9 (Folate): 47 µg (12% DV)
• Vitamin B12: 1.1 µg (46% DV)
• Vitamin D: 82 IU (21% DV)
• Vitamin E: 1.0 mg (7% DV)
• Vitamin K: 0.3 µg (0% DV)

Minerals in Eggs

• Calcium: 56 mg (6% DV)
• Phosphorus: 198 mg (28% DV)
• Magnesium: 12 mg (3% DV)
• Potassium: 138 mg (3% DV)
• Iron: 1.8 mg (10% DV)
• Zinc: 1.3 mg (12% DV)
• Selenium: 30.7 µg (56% DV)

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Note:

• Percent Daily Values (DV) are based on a 2,000-calorie diet.
• Eggs are an excellent source of high-quality protein with a complete amino acid profile.
• Rich in choline, which supports brain health and liver function.
• Contain vitamin D, important for bone health and immune function.
• Provide vitamin B12 and riboflavin, essential for energy metabolism and red blood cell production.
• Eggs are versatile and can be prepared in various ways, such as boiled, scrambled, poached, or as part of recipes.
• While high in cholesterol, moderate egg consumption is generally considered safe for most people without specific health conditions.