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Nutrition of an Egg

Eggs are an important staple for cooking and baking, and are found at breakfast tables around the world. According to the American Egg Board, about 75 billion eggs are produced in the United States annually, which breaks down to about 250 eggs consumed per person each year. Many of us don't think of the role eggs play in our daily diet, but there are positive and negative nutritional factors to consider.

  1. Size

    • The U.S. Department of Agriculture (USDA) grades eggs by quality and weight. This guide focuses on the USDA information provided for one large, raw egg, which weighs 50 g and has 71 calories. Of these calories, 45 come from fat. Protein accounts for 25 calories, while carbohydrates account for less than 2 calories. For people on a 2,000 calories-per-day diet, a large egg comprises only 4 percent of their daily caloric intake.

    Considerations

    • One of the more negative nutritional aspects of eggs is their fat content. According to NutritionData.com, a large egg has 5 g of fat, which is 8 percent of the USDA's recommended Daily Value (DV). Of the 5 g of total fat, 2 g are saturated fat, which is unhealthy when consumed in excess of the recommended DV. It is important to note that there are other, healthier fats in eggs as well, such as monounsaturated and polyunsaturated fats. There are also 37 mg of omega-3 fatty acids found in eggs.

    Warning

    • There is one big red flag to consider when adding eggs to your diet. Eggs are known for their high cholesterol content. One large egg has 211 mg of cholesterol, according to NutritionData.com, which is 70 percent of the DV. Cholesterol is bad for the body, the website says, as certain kinds of cholesterol (LDLs) can form deposits in blood vessel and cause heart and blood vessel problems. NutritionData.com also points out high cholesterol is a problem for "one-fourth of the adult population in the U.S." Thus, people who have high cholesterol levels should eat eggs in moderation.

    Benefits

    • There are two major nutritional benefits to adding an egg to your diet. People worried about their sodium intake don't have to worry, as one large egg only has 70 mg of sodium, less than 5 percent of the recommended DV. Eggs are also a good source of protein---6 g in every large egg, which is 13 percent of the DV. Protein is important for the growth and repair of muscles in the body and for healthy hair, nails, and skin.

    Effects

    • One large egg can have multiple effects on the diet and body. One egg has 11 percent of the recommended daily value of vitamin B12, and 14 percent of the recommended DV of riboflavin. These nutrients are help you maintain energy, as a vitamin B12 deficiency can cause fatigue, according to NutritionData.com, and riboflavin helps process amino acids. Just one serving of egg gives you 10 percent of the daily value of phosphorus and 23 percent of the DV of selenium. According to NutritionData.com, the phosphorus in eggs can help with physical activity, while selenium helps the immune system function properly.

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