<img src="https://images.immediate.co.uk/production/volatile/sites/30/2023/09/boiled-eggs-1a715b5.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/09/boiled-eggs-1a715b5.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2023/09/boiled-eggs-1a715b5.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-884355 alignnone size-landscape_thumbnail" alt="A boiled egg, top removed to show the yolk and insides, in an egg cup with toast 'soldiers' and matching salt and pepper shakers" title="Health benefits of eggs" /> <p>From being avoided during the salmonella crisis to becoming the must-have protein snack of body-builders and dieters, eggs have enjoyed a renaissance. But are they a ‘complete food’ or should we beware of high cholesterol levels? Find out whether eggs are good for you in our fact-filled guide…</p>
<h2>What are eggs?</h2>
<p>Since the domestication of the chicken, people have been enjoying and nourishing themselves with <a href="/glossary/egg-glossary" target="_blank" rel="noopener">eggs</a>. Both the egg white and yolk are rich in nutrients. The yolk contains fat-soluble vitamins, including vitamins A, D and E as well as fats including essential omega-3 fatty acids, while most of the protein is found in the egg white.</p>
<p>Eggs are an important and versatile ingredient. Their particular make-up is key to many important cooking procedures including binding, coating and glazing as well as creating the structure and texture of bakes and cakes. There are lots of different types of egg, the most common being chicken, while more gourmet choices include duck, goose and quail.</p>
<p>The health benefits of eggs include:</p>
<ul>
<li>Nutritionally rich</li>
<li>Are a complete source of protein</li>
<li>Are a source of choline</li>
<li>May support heart health</li>
<li>May support eye health</li>
<li>May protect against sarcopenia</li>
<li>May support weight management</li>
<li>May support optimal body composition</li>
<li>May support the immune system</li>
<li>Have a low planetary impact</li>
</ul>
<p><strong>Discover our full range of <a href="/health" target="_blank" rel="noopener">health guides</a> or check out our <a href="/recipes/collection/healthy-egg-recipes" target="_blank" rel="noopener">healthy egg recipes</a>, from <a href="/recipes/healthy-pesto-eggs-on-toast" target="_blank" rel="noopener">pesto eggs on toast</a> to <a href="/recipes/miso-noodles-fried-eggs" target="_blank" rel="noopener">miso noodles with fried eggs</a>.</strong></p>
<p><a href="/recipes/dippy-eggs-marmite-soldiers" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
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<img class="wp-image-838818 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2023/09/GFO1010five-ways3MSHR-1-d36820d.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Boiled eggs and Marmite soldiers" title="Top 10 health benefits of eggs">
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<h2>Nutritional profile of eggs</h2>
<p>One average sized chicken egg (boiled) contains:</p>
<ul>
<li>72 kcal / 298 KJ</li>
<li>7.0g protein</li>
<li>4.8g fat</li>
<li>1.4g saturated fat</li>
<li>1.8g mono-unsaturated fat</li>
<li>0.8g poly-unsaturated fat</li>
<li>15mcg folate</li>
<li>1.6mcg vit D</li>
</ul>
<h2>How much protein is in an egg?</h2>
<p>A medium sized egg (53g) contains 7g of complete protein – being a ‘complete protein’ means an egg contains all 9 of the essential amino acids that we need for growth, development and repair.</p>
<p>Most plant-based foods, like wholegrains, legumes, nuts and seeds are incomplete proteins because they lack one or more of the essential amino acids that we need. This, combined with the fact that eggs are a good source of vitamin B12, iron and the essential omega-3 fatty acids, makes them a valuable addition to a <a href="/howto/guide/best-sources-protein-vegetarians" target="_blank" rel="noopener">vegetarian diet</a>.</p>
<h2>Top 10 health benefits of eggs</h2>
<h3>1. They’re highly nutritious</h3>
<p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470839/" target="_blank" rel="noopener">Whole eggs</a> are nutritionally rich, supplying almost every nutrient you need. They have one of the <a href="https://pubmed.ncbi.nlm.nih.gov/27126575/" target="_blank" rel="noopener">lowest energy-to-nutrient density ratios</a> of any food and are useful sources of some of the harder-to-get nutrients like vitamins D and B12 as well as the mineral iodine. If you choose brands enriched with omega-3 fatty acids, you’ll benefit from higher omega-3 fatty acids as well as fat-soluble vitamins like vitamins A and E.</p>
<h3>2. A complete source of protein</h3>
<p>Being a ‘complete protein’ means eggs contain all 9 of the essential amino acids that we need for growth, development and repair. This is important because our body cannot make these amino acids and must obtain them from our diet. In addition to this, egg protein is recognised as being <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316657/" target="_blank" rel="noopener">highly digestible</a>, and contains a <a href="https://pubmed.ncbi.nlm.nih.gov/27126575/" target="_blank" rel="noopener">quality of protein</a> that is superior to beef steak and similar to dairy.</p>
<h3>3. A source of choline</h3>
<p>Eggs are one of the best dietary sources of choline. This little talked about nutrient is needed by all of us for the formation of cell membranes and for <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579609/" target="_blank" rel="noopener">brain function</a>, including memory. It’s especially important during <a href="https://pubmed.ncbi.nlm.nih.gov/11023003/" target="_blank" rel="noopener">pregnancy</a> and breast feeding, when an adequate supply of choline is essential for normal brain development.</p>
<h3>4. May support heart health</h3>
<p>Eggs are rich in several nutrients that promote heart health, including betaine and choline. A <a href="https://heart.bmj.com/content/104/21/1756" target="_blank" rel="noopener">study</a> of nearly half a million people in China suggested that eating one egg a day may reduce the risk of heart disease and stroke, although experts stress that eggs need to be consumed as part of a healthy lifestyle in order to be beneficial.</p>
<p><a href="/recipes/egg-rocket-pizzas" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–aspect" style="padding-bottom: calc(100% / 1.501210653753);">
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<img class="wp-image-884356 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2023/09/egg-rocket-pizzas-78a3524.jpg?quality=90&resize=620%2C413" width="620" height="413" alt="Overhead shot of egg rocket pizzas" title="Health benefits of eggs">
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<h3>5. May support eye health</h3>
<p>As we age it’s normal for our vision to start to deteriorate but there are some useful nutrients, obtained from a balanced diet, which may help protect and support eye health. Eggs are one example: the yolk contains large amounts of carotenes – of particular note are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6154331/" target="_blank" rel="noopener">lutein and zeaxanthin</a> – which are important for preventing macular degeneration and cataracts. Eggs are also a source of <a href="https://pubmed.ncbi.nlm.nih.gov/26840172/" target="_blank" rel="noopener">vitamin A</a>, which is important for good vision.</p>
<h3>6. May prevent sarcopenia</h3>
<p>Being highly digestible, egg protein has been shown to support muscle health and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316657/" target="_blank" rel="noopener">protect against muscle loss</a>, a condition known as sarcopenia. Skeletal muscle plays a major role in overall health, maintaining physical function and balance, improving insulin sensitivity and lowering the risk of osteoporosis and heart disease.</p>
<h3>7. May support weight management</h3>
<p>Eggs are rich in <a href="https://pubmed.ncbi.nlm.nih.gov/14557793/" target="_blank" rel="noopener">protein</a>, which is more filling than either fat or carbohydrate. As a food choice, eggs score well, being high on the <a href="https://pubmed.ncbi.nlm.nih.gov/7498104/" target="_blank" rel="noopener">satiety index</a>, a measure of how filling a food is. In fact, <a href="https://pubmed.ncbi.nlm.nih.gov/16373948/" target="_blank" rel="noopener">studies</a> show that an egg breakfast is more sustaining than the equivalent calorie-counted carb breakfast and, what’s more, may help reduce your calorie intake later in the day.</p>
<h3>8. May support optimal body composition</h3>
<p>Including eggs in the diet has been shown to increase muscle protein synthesis and lower fat mass, which may <a href="https://pubmed.ncbi.nlm.nih.gov/37375561/#:~:text=Hen%27s%20eggs%20(from%20Gallus%20gallus,and%20cardiovascular%20disease%20(CVD)" target="_blank" rel="noopener">support optimal body composition</a>. As any body builder knows, the amino acid <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3447149/" target="_blank" rel="noopener">leucine is critical for muscle synthesis</a> and eggs make a useful source of this amino acid, supplying approximately <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316657/" target="_blank" rel="noopener">500mg of leucine</a> per an average egg.</p>
<h3>9. May support the immune system</h3>
<p>Eggs contain many essential nutrients, bioactive compounds and <a href="https://pubmed.ncbi.nlm.nih.gov/35960945/#:~:text=Eggs%20are%20a%20good%20source,they%20protect%20against%20chronic%20disease" target="_blank" rel="noopener">high quality protein</a>. Studies suggest that, when combined with dairy, they may <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9316657/" target="_blank" rel="noopener">modulate the immune system</a> and contribute anti-inflammatory properties.</p>
<h3>10. Have a low planetary impact</h3>
<p>Sustainability metrics suggest that eggs have the <a href="https://pubmed.ncbi.nlm.nih.gov/37375561/#:~:text=Hen%27s%20eggs%20(from%20Gallus%20gallus,and%20cardiovascular%20disease%20(CVD)" target="_blank" rel="noopener">lowest planetary impact</a> amongst animal proteins.</p>
<p><a href="/recipes/smoky-mushroom-potato-hash-with-oaty-thins" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–aspect" style="padding-bottom: calc(100% / 1.501210653753);">
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<img class="wp-image-884357 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2023/09/smoky-mushroom-eggs-edf4996.jpg?quality=90&resize=620%2C413" width="620" height="413" alt="Overhead shot of a single plate with smoky mushroom and potato hash with an egg on the top" title="Health benefits of eggs">
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</div></a></p>
<h2>How many eggs are safe to eat?</h2>
<p>Numerous <a href="https://pubmed.ncbi.nlm.nih.gov/32132002/" target="_blank" rel="noopener">studies</a> report that eggs may be consumed in low to moderate amounts – that’s about <a href="https://pubmed.ncbi.nlm.nih.gov/35396834/" target="_blank" rel="noopener">1 egg per day</a>, enjoyed as part of a healthy, balanced diet.</p>
<h2>Are eggs safe for everyone?</h2>
<p>Historically, salmonella poisoning was a concern, especially if eggs were eaten raw or lightly cooked. However, following changes in production protocols, the Food Standards Agency (FSA) has <a href="https://www.bbc.co.uk/news/health-41568998" target="_blank" rel="noopener">changed its guidelines</a>.</p>
<p>Current recommendations confirm that infants, children, pregnant women and the elderly may safely eat raw or lightly cooked eggs as long as they are produced under the <a href="https://www.egginfo.co.uk/british-lion-eggs/lion-code-practice" target="_blank" rel="noopener">British Lion Code of Practice</a>. Visit the <a href="https://www.food.gov.uk/news-updates/news/2017/16597/new-advice-on-eating-runny-eggs" target="_blank" rel="noopener">FSA website</a> for more information.</p>
<p>Another safety concern regarding eggs is that they are a common food allergen, particularly among young children. Although most children outgrow an egg allergy by the time they go to school, some cases do persist into later childhood and occasionally even adulthood.</p>
<p><strong>See your GP if you have any concerns regarding allergies to eggs.</strong></p>
<h2>So overall, are eggs good for you?</h2>
<p>Eggs are highly nutritious and are an affordable source of complete and highly digestible protein. They contain vital nutrients, including choline which contributes to heart health and brain development. Their nutritional contribution makes them useful for both maintaining a healthy weight and for optimising body composition.</p>
<p>As long as you do not have an allergy to them, eggs make a valuable contribution to a <a href="https://pubmed.ncbi.nlm.nih.gov/35960945/#:~:text=Eggs%20are%20a%20good%20source,they%20protect%20against%20chronic%20disease" target="_blank" rel="noopener">healthy, balanced diet</a>, whatever your age.</p>
<h2>Enjoyed this? Read more:</h2>
<p><a href="/recipes/collection/healthy-egg-recipes">Our favourite healthy egg recipes</a><br>
<a href="/howto/guide/collection/ingredient-focus">All our health benefits guides</a><br>
<a href="/howto/guide/am-i-getting-enough-vitamin-d">Am I getting enough vitamin D?</a><br>
<a href="/howto/guide/balanced-diet">How to eat a balanced diet</a><br>
<a href="/howto/guide/ingredient-focus-eggs">Health benefits of eggs</a></p>
<hr>
<p>This article was last reviewed on 8 August 2023 by Kerry Torrens.</p>
<p><em>Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.</em></p>
<p><em><a href="/expert/jo-lewin">Jo Lewin</a> is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on Twitter <a href="https://twitter.com/nutri_jo" target="_blank" rel="noopener noreferrer">@nutri_jo</a>.</em></p>
<p><em>All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener noreferrer">terms and conditions</a> for more information.</em></p>
Top 10 health benefits of eggs
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