Nutrition In An “Egg Shell”

Let’s clear up the bad rap that has been hung on eggs. Not only has new research indicated that eggs have very little effect on blood cholesterol levels, but eggs are a nutritional powerhouse providing at least 18 different vitamins and minerals.

Eggs work very hard at providing good nutrition in an “egg shell.”

There is a wealth of nutrition, proteins and important antioxidants contained in one egg. Not only that but they are tasty, versatile, low in fat and economical. Recent research indicates that eggs have little if any effect on blood cholesterol levels, as the real culprit is saturated fat according to our source:

The following chart is based on one medium sized egg. The information listed below can vary according to the feed provided to the chickens.

Source: Royal Society of Chemistry/ MAFF 1991 The Composition of Foods (6th edition)

Nutritional analysis of egg without its shell

For a medium egg (Av 58g)

Constituent of Egg

Amount per egg

% of Reference Nutrient Intake (RNI)

Amount per 100g egg

For adult female 19-50 years For adult male19-50 years
Weight1 51.6 - - 100.0
Water g 38.8 - - 75.1
Energy kjoules/ kcalories 324/78 4 3 627/151
Protein g 6.5 14 12 12.5
Carbohydrate g trace - - trace
Fat g 5.8 ** ** 11.2
Inc saturated f.a. g 1.7 ** ** 3.2
Monounsaturated f.a g 2.3 ** ** 4.4
Polyunsaturated f.a. g 0.9 ** ** 1.7
Dietary fibre g none - - none


Sodium mg 72 4.5 4.5 140
Potassium mg 67 3 3 130
Calcium mg 29 4 4 57
Phosphorus mg 103 19 19 200
Magnesium mg 6.2 2 2 12
Iron mg 1.0 7 11 1.9
Zinc mg 0.7 10 7 1.3
Copper mg 0.04 3 3 0.08
Iodine mg 27 19 19 53
Chlorine mg 83 3 3 160
Sulphur mg 93 * * 180
Selenium mg 6 10 8 11


Vitamin A mg 98 16 14 190
Vitamin D mg 0.9 9*** 9*** 1.8
Vitamin E mg 0.57 * * 1.11
Vitamin C mg none - - none
Thiamin (B1) mg 0.05 6 5 0.09
Riboflavin (B2) mg 0.24 22 18 0.47
Niacin mg 0.05 15 11 0.1
Vitamin B6 mg 0.06 5 4 0.12
Folate mg 26 13 13 50
Vitamin B12 mg 1.3 87 87 2.5
Biotin mg 10 * * 20
Pantothenic acid mg 0.91 * * 1.77

1Assumes edible portion = 89%
*No RNI **No RNI, for recommendations on fat ***Beyond age 65 years

Eggs: Complete Protein.

Eggs are one of the few foods considered to be a complete protein.

Of the 20 different amino acids important for body functions, 9 cannot be produced by our bodies, and must come from our diet. All 9 of these essential amino acids are found in eggs. Eggs, according to Nutrition: Concepts and Controversies written by Eva May Nunnelley Hamilton who has both a B.S. and M.S. in nutrition, Eleanor Noss Whitney, Ph.D., R.D. and Frances Sienkiewicz Sizer, M.S., R.D. have been designated the “reference protein” and “given a score of 100”. Other foods are measured against the standard created by eggs:

  • Eggs have a chemical score of 100 and a net protein utilization (NPU) score of 100
  • Milk has a chemical score of 93 and a NPU of 75
  • Rice has a chemical score of 86 and a NPU of 67
  • Beef has a chemical score of 75 and a NPU of 80
  • Fish has a chemical score of 75 and a NPU of 83
  • Corn has a chemical score of 72 and a NPU of 56

When diets lack an essential amino acid, the body is limited in its use of building protein. Also when amino acids are wasted there is a lack of proper protein to maintain body tissue.

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  1. This is a very informative article about the egg. My mom will be 101 years old in may 08 and I remember her eating an egg every morning, or at least almost every morning. As far as we know she is still in good health physically. Thank you for this article. I will pass on the information.

  2. Very useful information.

  3. Wonderful article and complete information on eggs..Thank you.

  4. This article has all the information we could need and beauley is right, it is worth passing on.

  5. Wow, this is good stuff to remember, in about a year i am gonna get free rang chickens for the eggs and broilers. good job!

  6. Good article. The poor egg… so maligned!

  7. I love eggs, and I’ve been keeping myself down to only eating them once or twice a week. Maybe I’ll have them as often as i like now.

  8. Beauley, Lucien, thank you for your encouraging comments. God bless your mom. I think they needlessly scared a lot of us away from eating eggs, like pistachios. They contain omega 3 fatty acids.

  9. Valli, Icy and Darlene, thank you for your words of encouragement.

  10. Joe, Shelly, and Dee, enjoy your eggs and your health. Joe, I hope you do well with your farm. Thanks guys for being there for me. Take care.

  11. Eggs are amazing.

  12. Jared, yes they are. Thanks for reading and commenting. Take care.

  13. I’ve always known that eggs are good, but I didn’t know that they were this amazing.

  14. Very informative, I was one of the silly ones who threw out the egg yellows for awhile but I wised up and now we eat the whole thing. They are one of our healthiest foods. Take care, Ruby

  15. very intersting

  16. Anne, Ruby, and Alexa, thank you for reading and commenting.

  17. Dear Judy,

    Another wonderful article. Thank you so much for writing such meaningful, informative, and helpful articles. I am certain they will continue to improve the lives of millions of people.

    Best wishes and blessings to you, always.


    -Liane Schmidt.

  18. Liane, thank you so much for your words of encouragement.

  19. You guys are the nicest people I’ve ever met, I’m going to go buy 36 eggs right this minute at walmart.

  20. Nyxeroz, thanks for the kind words. Enjoy those eggs and good health too!

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