Eggs

Overview

Eggs are a nutrient-dense source of complete protein, choline, B vitamins, and phospholipids. The yolk concentrates highly bioavailable lutein and zeaxanthin (xanthophyll carotenoids relevant to retinal and neural antioxidant context), alongside selenium and zinc. 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 [1][2].

Key Nutritional Highlights

• Reports on effect of dairy calcium from cheese and milk on fecal fat excretion, blood lipids, and appetite in young men$^\textrm1$$^\textrm2$$^\textrm3$ [1]
• Reports on endocannabinoid system in psychotic and mood disorders, a review of human studies [2]
• Reports on the Role of Choline in Neurodevelopmental Disorders—A Narrative Review Focusing on ASC, ADHD and Dyslexia [3]
• Reports on digestibility of cooked and raw egg protein in humans as assessed by stable isotope techniques [4]
• Reports on raw Eggs To Support Postexercise Recovery in Healthy Young Men: Did Rocky Get It Right or Wrong? [5]
• Reports on effect of Domestic Cooking Methods on Egg Yolk Xanthophylls [6]

Food Context

Synergies

• Pair with vegetables for carotenoid absorption (dietary fat enhances absorption of fat-soluble vitamins)

Sourcing

• Consider pasture-raised for higher omega-3 and vitamin content

Preparation

• Cook eggs for protein utilization. Stable-isotope work reports roughly ~51% true ileal protein digestion and amino acid absorption for raw egg protein versus ~91% for cooked egg protein — heat strongly influences digestibility and postprandial amino acid availability [4].
• A post-exercise trial (~30 g protein from five eggs) found boiled eggs raised peak essential amino acid concentrations more than raw eggs, but myofibrillar protein synthesis rates did not differ between raw and boiled groups [5].
• Yolk xanthophylls and cooking. Egg yolk is a rich source of bioavailable lutein and zeaxanthin. Domestic boiling, frying, and microwaving alter yolk xanthophyll profiles: total losses range from 6% to 18%, with higher Z-isomer content in cooked yolks and the largest reductions in all-E-lutein (about 22.5% after boiling) [6]. Cooking still leaves most yolk xanthophylls present; very high-heat or prolonged frying should be weighed against AGE formation and fat oxidation.
• Gentle cooking limits advanced glycation end products (AGEs) when heat is controlled; avoid routine raw egg consumption (lower protein assimilation and salmonella risk).
• Regular choline intake supports ongoing acetylcholine synthesis; important for structural membrane health.
• Eggs provide phosphatidylethanolamine (PE), which can convert to phosphatidylcholine (PC) or N-acyl phosphatidylethanolamines (NAPEs) for endocannabinoid system support [2].

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)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	143 kcal	—
Protein	12.6 g	—
Total fat	9.5 g	—
Saturated fat	3.1 g	—
Carbohydrates	0.7 g	—
Fibre	0 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	1.8 mg	9.7%
Zinc	1.3 mg	11.7%
Magnesium	12 mg	2.9%
Selenium	30.7 µg	55.8%
Calcium	56 mg	5.6%
Potassium	138 mg	4.1%
Choline	293.8 mg	53.4%
Folate	47 µg	11.8%
Vitamin B12	0 µg	0%
Vitamin B6	0.2 mg	10%

Bioactive compounds

Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.

Compound / class	Amount per 100 g	Notes
ALA	735 mg	—
DHA	58 mg	—

Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Egg, whole, raw, fresh, FDC ID 171287, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

13 substances in this food

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Lutein

Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Zeaxanthin

Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

ALA (Alpha-Linolenic Acid)

Essential omega-3 precursor; limited conversion to DHA/EPA

DHA (Docosahexaenoic Acid)

Accounts for ~10–15% of total brain fatty acids, 20–30% of neuronal phospholipids (PE, PS), and >90% of brain omega-3 PUFA; critical for membrane fluidity, synaptic vesicle fusion, neurodevelopment

References

[1] Background:Calcium from different dairy sources might affect blood lipids and fecal fat excretion differently because of differences in the food matrix and nutritional composition. Soerensen & Thorning 2014. Effect of cheese and dairy fat on LDL

[2] Eggs provide phosphatidylethanolamine (PE), which can convert to phosphatidylcholine (PC) or N-acyl phosphatidylethanolamines (NAPEs) for endocannabinoid system support. Garani & Watts 2021. Endocannabinoid-related phospholipids (NAPEs)

[3] \textlessp\textgreaterNeurodevelopmental disorders appear to be rising in prevalence, according to the recent Global Burden of Disease Study. Derbyshire & Maes 2023. Role of choline in brain health

[4] Cook eggs for protein utilization. Stable-isotope work reports roughly ~51% true ileal protein digestion and amino acid absorption for raw egg protein versus ~91% for cooked egg protein — heat strongly influences digestibility and postprandial amino acid availability. Evenepoel & Geypens 1998. Digestibility of cooked and raw egg protein

[5] A post-exercise trial (~30 g protein from five eggs) found boiled eggs raised peak essential amino acid concentrations more than raw eggs, but myofibrillar protein synthesis rates did not differ between raw and boiled groups. Fuchs & Hermans 2022. Raw vs boiled eggs after resistance exercise (Rocky study)

[6] Yolk xanthophylls and cooking. Egg yolk is a rich source of bioavailable lutein and zeaxanthin. Domestic boiling, frying, and microwaving alter yolk xanthophyll profiles: total losses range from 6% to 18%, with higher Z-isomer content in cooked yolks and the largest reductions in all-E-lutein (about 22.5% after boiling). Cooking still leaves most yolk xanthophylls present; very high-heat or prolonged frying should be weighed against AGE formation and fat oxidation. Nimalaratne & Lopes-Lutz 2012. Domestic cooking methods and egg yolk xanthophylls