Protein
Whole eggs
One of the few significant dietary sources of choline.
Nutrition facts
Serving: 2 large eggs (100 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Protein | 12.6 g | |
| Carbs | 0.7 g | |
| Fibre | 0 g | 0 % |
| Sugars | 0.4 g | 0 % |
| Fat | 9.5 g | 13 % |
| Saturated fat | 3.1 g | 16 % |
| Sodium | 142 mg | 6 % |
| Selenium | 31 µg | 56 % |
| Choline | 294 mg | 53 % |
| Vitamin B12 | 1 µg | 38 % |
| Riboflavin (B2) | 0 mg | 35 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- The yolk carries nearly all the fat, vitamin A, vitamin D, and choline in an egg; the white contributes almost nothing besides protein (see the egg white entry).
- The dietary cholesterol in eggs looks high on the label (124% of the daily value), but its effect on blood cholesterol is not the same for everyone: North American guidelines dropped their numeric cap in 2015 while acknowledging individual variability.
Preparation
Cooking the yolk and white until firm lowers the risk of Salmonella; vulnerable people (pregnant women, young children, older adults, those who are immunocompromised) should avoid runny or raw egg, per the Canadian Food Inspection Agency's guidance.
To mention to a professional
- Egg is a priority allergen in Canada; if you are unsure about a past reaction, consult before eating it again.
Sources
- Egg, whole, raw, fresh
- USDA FoodData Central, SR Legacy (Egg, whole, raw, fresh)
- US Dietary Guidelines Advisory Committee, 2015 (removal of the numeric cap on dietary cholesterol)
- NIH Office of Dietary Supplements, Choline fact sheet
- Health Canada, priority food allergens
- Canadian Food Inspection Agency, egg safety
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.