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Eggs in the Diet – Pros and Cons
Nutrition
Nutritional Science
Healthy
Max Müller
Author
2026-09-25
Date
7 min. read
article.read_time
5
Chapters
Eggs have been a subject of much controversy and debate in dietary conferences and media outlets. Some argue that they can be consumed without any restrictions, while others speak of the necessity for moderation. Are eggs healthy? One thing is certain: one should never assess their health solely based on a single dietary component - it is important to consider the entire lifestyle and eating habits.
Eggs: Nutritional Composition and Value
Eggs are a highly nutritious food product. The nutrient content varies depending on several factors, including the diet of the hens, their age, and origin. Different bird species, such as chickens, ducks, quails, or pheasants, produce eggs with distinct nutritional profiles. Environmental conditions also play a significant role. An average egg weighs approximately 60 g and provides 143 kcal, 12.6 g of protein, 9.5 g of fat, and 0.7 g of carbohydrates per 100 g. Egg proteins feature an ideal balance of essential and non-essential amino acids, making them high-quality proteins. They contain crucial amino acids like arginine, lysine, and isoleucine, and are highly digestible. Eggs supply saturated, monounsaturated, and polyunsaturated fatty acids in balanced proportions. They are rich in fat-soluble vitamins (A, D, E, and to a lesser extent K) as well as B vitamins. Additionally, they contain magnesium, iron, calcium, phosphorus, zinc, selenium, and other minerals. The yellow color of the yolk is due to carotenoids such as zeaxanthin and lutein. Eggs also contain a significant amount of dietary cholesterol – up to 372 mg per 100 g.
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