Whole raw eggs are a highly nutritious food, scoring 84/100 due to their excellent protein content, healthy fat profile, and rich micronutrient contributions, making them a very good choice for a balanced diet.
Eggs are a very good food with an 84/100 FoodScore, indicating high nutritional value.
Each 100g serving provides 12.3g of protein, contributing significantly to daily needs.
They are a minimally processed whole food, classified as NOVA 1.
Eggs contain 1.2mg of zinc (11% DV) and 12% DV of Vitamin D per 100g.
With 0g of saturated fat and 0g of added sugar, eggs offer a favorable macronutrient profile.
Scores +29 points above the other category average (55/100 across 36 foods).
Fiber
0g
0% of Daily Value
Protein
12.3g
25% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
121mg
5% of Daily Value
+
What it brings to the table
Protein (12.3g)+8
Micronutrients (Phosphorus, Zinc, Vitamin D)+6
Healthy fat profile+10
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 84
Whole raw eggs achieve a strong FoodScore of 84/100, placing them in the 'very good' category. This high score is primarily driven by several key nutritional advantages. The significant protein content of 12.3g per 100g earns a substantial bonus, supporting various bodily functions. Furthermore, eggs boast a healthy fat profile, contributing positively to the score. They are also recognized for their beneficial micronutrient contributions, specifically providing good amounts of phosphorus, zinc, and vitamin D, which collectively add 6 points. As a minimally processed whole food, classified as NOVA 1, eggs receive an additional 10-point bonus, reflecting their natural state and lack of industrial alteration. There are no penalties applied to whole raw eggs, indicating an absence of detrimental components like added sugars, excessive sodium, or unhealthy fats. To achieve an even higher score, an egg would need to naturally contain higher amounts of fiber or a broader spectrum of micronutrients in larger percentages, though its current profile is already excellent.
Health benefits
What the nutrients in egg whole raw actually do for you, grounded in established dietary science.
Supports Muscle Health and Recovery
Eggs are an excellent source of high-quality protein, essential for muscle maintenance, growth, and repair. A 100g serving provides 12.3g of protein, which is a significant contribution towards daily protein requirements, especially important for active individuals or those aiming to preserve muscle mass. This protein contains all nine essential amino acids, making it a complete protein source. Research supports that adequate protein intake is crucial for post-exercise recovery and preventing muscle breakdown. Incorporating eggs into meals can effectively help meet protein targets without excessive calories.
Contributes to Bone Health
Eggs provide several nutrients vital for maintaining strong bones. They are a good source of vitamin D, offering 12% of the Daily Value per 100g, a nutrient critical for calcium absorption and bone mineralization. Additionally, eggs contain phosphorus and magnesium, both of which play key roles in bone structure and density. While not a primary source of calcium, the presence of these complementary nutrients means eggs contribute to the overall skeletal system's health. Regular consumption, as part of a balanced diet rich in other bone-supporting foods, can help support long-term bone integrity.
Aids in Immune System Function
The micronutrient profile of eggs includes components that are important for a healthy immune system. Notably, eggs provide 1.2mg of zinc, contributing 11% of the Daily Value per 100g. Zinc is a crucial mineral involved in numerous cellular processes, including immune cell development and function. Furthermore, eggs contain vitamin D, which is increasingly recognized for its role in modulating immune responses. Ensuring adequate intake of these nutrients through foods like eggs can help support the body's natural defense mechanisms against pathogens.
Promotes Satiety and Weight Management
The high protein content in eggs can significantly contribute to feelings of fullness and satiety, which is beneficial for weight management. With 12.3g of protein per 100g, eggs help reduce appetite and subsequent calorie intake by slowing digestion and influencing hunger hormones. This can lead to eating less at subsequent meals. Dietary guidelines emphasize the role of protein in promoting satiety, making eggs a smart choice for breakfast or as part of a meal to help control portion sizes and manage overall calorie consumption. Their relatively low calorie density for their nutrient content also supports this benefit.
Whole raw eggs are a highly nutritious food, scoring 84/100 due to their excellent protein content, healthy fat profile, and rich micronutrient contributions, making them a very good choice for a balanced diet.
How to eat it
Eggs are a versatile and staple food in the American diet, commonly enjoyed at breakfast but suitable for any meal. They can be prepared in countless ways, from scrambling and frying to poaching and baking. Their mild flavor makes them an excellent base for various seasonings and pairings, and they are often incorporated into dishes to add protein and richness. A typical serving size is one to two large eggs, which is roughly 50-100g, providing a good source of nutrients without excessive calories.
Store eggs in their original carton in the coldest part of your refrigerator to maintain freshness and prevent odor absorption.
For a quick and nutritious meal, scramble eggs with plenty of vegetables like spinach, bell peppers, and onions to boost fiber and micronutrient intake.
Hard-boiled eggs are a convenient, portable protein source for snacks or to add to salads, offering sustained energy.
When baking, ensure eggs are at room temperature for better emulsification and a smoother batter, leading to a more consistent final product.
Things to keep in mind
For most healthy adults, consuming whole raw eggs in moderation poses no significant health concerns. However, there is a small risk of Salmonella infection from raw or undercooked eggs, which can cause food poisoning symptoms. This risk is higher for young children, pregnant women, older adults, and individuals with compromised immune systems, who should consume only fully cooked eggs. While eggs contain cholesterol, dietary cholesterol has a less significant impact on blood cholesterol levels for most people than saturated and trans fats. Individuals with egg allergies should, of course, avoid them entirely.
Yes, whole raw eggs are considered very healthy, scoring 84/100 on FoodScore. They are packed with essential nutrients, including 12.3g of protein per 100g, and important vitamins and minerals like zinc and vitamin D. Their favorable fat profile and status as a whole food contribute to their high nutritional value.
Are whole raw eggs good for muscle building?
Absolutely. Whole raw eggs are an excellent food for muscle building due to their high-quality protein content of 12.3g per 100g. This protein provides all essential amino acids necessary for muscle repair and growth. Including eggs in your diet can effectively support your muscle development and recovery goals.
Are whole raw eggs processed?
No, whole raw eggs are classified as NOVA 1, meaning they are unprocessed or minimally processed. This indicates they are in their natural state, with no industrial alterations, added sugars, or unhealthy fats. They are a true whole food option.
What is the best way to cook eggs to retain nutrients?
Cooking methods that use less heat or shorter cooking times, such as poaching or soft-boiling, tend to retain more of the heat-sensitive nutrients. However, all cooking methods for eggs generally preserve their significant protein content and most minerals. Ensuring the yolk is still somewhat runny can help preserve some vitamins.
What can I use as an alternative to eggs in baking?
Common egg alternatives in baking include mashed banana, applesauce, ground flaxseed mixed with water (a 'flax egg'), or commercial egg replacers. The best substitute depends on the recipe and the egg's function, whether for binding, leavening, or moisture. Each alternative will alter the final texture and flavor to some extent.
Do eggs contribute to heart health?
Eggs can be part of a heart-healthy diet. They have a healthy fat profile with 0g of saturated fat per 100g, which is beneficial for cardiovascular health. While they contain dietary cholesterol, research suggests that for most people, dietary cholesterol has a minimal impact on blood cholesterol levels compared to saturated and trans fats.
How much protein is in one large egg?
A typical large egg weighs about 50g. Based on the 12.3g of protein per 100g, one large egg would provide approximately 6.15g of protein. This makes it a convenient and efficient way to add high-quality protein to your meals.