Egg Nutrition 101

Eggs are a nutritional powerhouse. One large egg contains 6 grams of protein, all 9 essential amino acids, 14 key nutrients that help maintain healthy bones, teeth, skin and eyes. All for only 70 calories!


Plays a strong role in brain development and function.


Helps produce and maintain new cells; helps prevent a type of anemia; helps protect against serious birth defects if taken prior to pregnancy and during the first three months of pregnancy.


Carries oxygen to the cells; helps prevent anemia – the iron in eggs is easily absorbed by the body.

Lutein & Zeaxanthin

Maintains good vision; may reduce the risk of age-related eye disease, such as cataracts and macular degeneration.


Essential for building and repairing muscles, organs, skin, hair and other body tissues; needed to produce hormones, enzymes and antibodies; the protein in eggs is easily absorbed by the body.


Works with Vitamin E to act as an antioxidant to help prevent the breakdown of body tissues


Vitamin A – Helps maintain healthy skin and eye tissue; assists in night vision

Vitamin D – Strengthens bones and teeth; may help protect against certain cancers and auto-immune diseases

Vitamin E – An antioxidant that plays a role in maintaining good health and preventing disease

Vitamin B12 – Helps protect against heart disease

What is the nutritional difference between brown and white eggs?

There is none! Brown eggs are laid by brown-feathered hens and white eggs are laid by white-feathered hens. Brown eggs cost more than white eggs because brown hens are larger than white ones and need more feed.

Find Delicious Meal ideas

Savoury Pancakes

Time to Cook: 15 Minutes
Time to Prepare: 15 Minutes
Servings: 6