Eggs
Overview
Eggs are a nutrient-dense source of complete protein, choline, B vitamins, and phospholipids. The yolk concentrates lutein and zeaxanthin [5]. The 503 µg per 100 g on this page is USDA lutein plus zeaxanthin, not a zeaxanthin amount. Pasture-raised eggs can provide more vitamin E and omega-3s. Eggs support neurotransmitter synthesis and membrane health.
Protein profile: Complete essential amino acid profile.
Advanced Nutrition
Amino acids
Eggs supply cystine, which contributes to cysteine availability. This raw whole egg contains 272 mg per 100 g, and 136 mg in one large egg (50 g). On that raw weight it is a relatively rich cystine source.
Food-composition values are representative, not fixed. Variety, preparation and source can change the amount.
Food Context
Synergies
- Pair cooked eggs with carotenoid-rich vegetables such as spinach, tomatoes and carrots; yolk phospholipids help absorb the vegetables’ carotenoids [4].
Sourcing
- Consider pasture-raised for higher omega-3 and vitamin content
Preparation
- Cook eggs for protein utilization. True ileal digestion and amino-acid absorption of egg protein is about 51% when raw and about 91% when cooked — cooking markedly improves how much of the protein is available [1]. Routine raw eggs also carry a salmonella risk.
- After resistance exercise, boiled eggs raised peak essential amino-acid concentrations more than raw eggs (~30 g protein from five eggs), but myofibrillar protein synthesis rates did not differ between groups [2].
- Yolk xanthophylls and cooking. Boiling, frying and microwaving reduce total yolk lutein and zeaxanthin by about 6–18%, with the largest loss in all-E-lutein after boiling (~22.5%). Most xanthophylls remain after ordinary cooking; very high-heat or prolonged frying should be weighed against AGE formation and fat oxidation [3].
Essential Amino Acid Profile
This food provides a complete essential amino acid profile typical of animal proteins.
Recipes
1 recipe containing this food
Savoury Greens & Egg Breakfast Skillet
A warm savoury breakfast skillet with eggs, greens, and slow carbohydrates for steady morning energy.
Nutrient Tables (per 100 g)
Selected food and preparation: Egg, whole, raw, fresh. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Energy | 143 kcal | — |
| Protein | 12.6 g | — |
| Total fat | 9.5 g | — |
| Saturated fat | 3.1 g | — |
| Carbohydrates | 0.7 g | — |
| Sugars | 0.4 g | — |
Key vitamins and minerals
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Zinc | 1.3 mg | 11.7% |
| Phosphorus | 198 mg | 28.3% |
| Selenium | 30.7 µg | 55.8% |
| Choline | 293.8 mg | 53.4% |
| Folate | 47 µg | 11.8% |
| Vitamin B12 | 0.9 µg | 37.1% |
| Vitamin B6 | 0.2 mg | 13.1% |
| Vitamin B2 | 0.5 mg | 35.2% |
| Vitamin B5 | 1.5 mg | 30.7% |
| Vitamin A | 160 µg | 17.8% |
| Vitamin D | 2 µg | 13.3% |
Substances
8 substances in this food
Choline
USDA FoodData Central reports choline in Egg, whole, raw, fresh.
Cysteine
Cystine 272 mg per 100 g of Egg, whole, raw, fresh (FDC 171287). One large egg (50 g) contains 136 mg. Composition only; not a glutathione-synthesis result.
Iron
USDA FoodData Central reports iron in Egg, whole, raw, fresh.
Lutein
Perry et al. (2009) identified lutein in studied raw and cooked whole egg. A separate amount for this page’s preparation is not established.
Methionine
USDA FoodData Central reports methionine 0.38 g per 100 g in Egg, whole, raw, fresh (FDC 171287). Composition only; this does not establish a PM-specific dietary efficacy claim.
Selenium
USDA FoodData Central reports selenium in Egg, whole, raw, fresh.
Zeaxanthin
Perry et al. (2009) identified zeaxanthin in studied raw and cooked whole egg. A separate amount for this page’s preparation is not established.
Zinc
USDA FoodData Central reports zinc in Egg, whole, raw, fresh.
References
[1] Evenepoel et al. (1998). Digestibility of cooked and raw egg protein in humans as assessed by stable isotope techniques. Cooked egg protein showed ~91% true ileal digestion and amino-acid absorption versus ~51% for raw egg protein.
[2] Fuchs et al. (2022). Raw vs boiled eggs after resistance exercise. Post-exercise trial (~30 g protein from five eggs): boiled eggs raised peak essential amino-acid concentrations more than raw eggs; myofibrillar protein synthesis rates did not differ.
[3] Nimalaratne et al. (2012). Domestic cooking methods and egg yolk xanthophylls. Boiling, frying and microwaving reduced total yolk xanthophylls by 6–18%, with higher Z-isomer content after cooking and the largest all-E-lutein loss after boiling.
[4] Kim et al. (2015). Effects of egg consumption on carotenoid absorption from co-consumed, raw vegetables. Randomized crossover in 16 healthy young men: the same raw salad (100 g tomatoes, 62 g carrots, 70 g baby spinach, 25 g romaine, 5 g Chinese wolfberry; all with 3 g canola oil) plus 150 g scrambled whole eggs (~3 eggs) increased TRL carotenoid AUC versus no egg — lutein and zeaxanthin 4- to 5-fold; α-carotene, β-carotene and lycopene 3- to 8-fold. The ~1.5-egg meal did not significantly raise total carotenoid AUC versus control. The authors cite yolk phospholipids as well as total yolk lipid as promoters of intestinal micellarization; the trial did not isolate phospholipids from triglycerides, and arugula was not tested.
[5] Eisenhauer et al. (2017). Lutein and Zeaxanthin—Food Sources, Bioavailability and Dietary Variety in Age-Related Macular Degeneration Protection. Table 4 reports 279 µg trans-zeaxanthin and 288 µg trans-lutein per 100 g in the raw whole egg measured by Perry et al. (2009).