Eggs score 85/100, a very good rating, primarily due to their rich micronutrient profile and favorable fat composition, making them a nutrient-dense whole food.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Eggs (whole) contains 155 kcal per 100 g.
Eggs (whole) contains 12.6 g of protein per 100 g.
Eggs (whole) contains 10.6 g of total fat per 100 g (3.3 g saturated).
Eggs (whole) contains 0 g of added sugar per 100 g.
Eggs (whole) provides 124 mg of sodium per 100 g.
Eggs (whole) provides 126 mg of potassium per 100 g.
Eggs (whole) provides 50 mg of calcium per 100 g.
Eggs (whole) scores 85/100 on FoodScore (very good).
Eggs (whole) is classified as NOVA 1 (unprocessed or minimally processed).
One large egg provides 12.6g of protein per 100g, contributing significantly to daily needs.
Eggs are a minimally processed (NOVA 1) whole food, free from added sugars and trans fats.
They are an excellent source of Vitamin B12 (38% DV per 100g) and Vitamin A (21% DV per 100g).
With 10.6g of total fat per 100g, eggs offer a healthy fat profile with only 3.3g of saturated fat.
The FoodScore of 85/100 indicates a very high nutritional quality for a common dietary staple.
Scores +25 points above the meat category average (60/100 across 47 foods).
Fiber
0g
0% of Daily Value
Protein
12.6g
25% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
124mg
5% of Daily Value
+
What it brings to the table
Protein (12.6g)+8
Micronutrients (Phosphorus, Zinc, Vitamin A, Vitamin B12, Folate, Riboflavin)+12
Healthy fat profile+10
Whole food (NOVA 1)+10
Bonus cap (+35)-5
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 85
Eggs achieve a very good FoodScore of 85 out of 100, largely driven by their strong nutritional density and status as a minimally processed food. They receive a significant bonus for their protein content, providing 12.6g per 100g, which is a substantial contribution to daily requirements. The food's rich micronutrient profile is another key factor, earning points for phosphorus, zinc, vitamin A, vitamin B12, folate, and riboflavin. Furthermore, eggs are recognized for their healthy fat profile, with a favorable balance of fats and no trans fats, contributing positively to the score. As a NOVA class 1 food, they are considered unprocessed, which adds a substantial bonus. There are no penalties applied to eggs, indicating an absence of added sugars, high sodium, or unhealthy fats. To achieve an even higher score, eggs would need to contain fiber, which is not naturally present in animal products, or a higher amount of certain minerals like potassium.
Health benefits
What the nutrients in eggs (whole) actually do for you, grounded in established dietary science.
Supports Muscle Health and Repair
Eggs are an excellent source of high-quality protein, providing all essential amino acids necessary for muscle synthesis and repair. With 12.6g of protein per 100g, a single large egg contributes significantly to daily protein targets, especially important for active individuals or those aiming to maintain muscle mass. This protein is highly bioavailable, meaning the body can efficiently use it. Additionally, eggs contain Vitamin B12, which is crucial for energy metabolism and red blood cell formation, further supporting muscle function and recovery after physical activity. Including eggs in meals can help meet protein needs without excessive calories.
Contributes to Brain and Nervous System Function
The nutrient density of eggs makes them beneficial for brain health. They are particularly rich in Vitamin B12, offering 38% of the Daily Value per 100g, which is vital for nerve function and the production of neurotransmitters. Folate, another B vitamin found in eggs (11% DV per 100g), also plays a role in cognitive function and mood regulation. These B vitamins work synergistically to support overall neurological health. Regular intake of these nutrients is emphasized by dietary guidelines for maintaining optimal brain performance and reducing the risk of cognitive decline as we age.
Promotes Eye Health
Eggs are a good source of nutrients that are important for maintaining healthy vision. They provide Vitamin A, with 21% of the Daily Value per 100g, which is essential for good eyesight, especially in low light. Vitamin A is a component of rhodopsin, a protein in the eyes that absorbs light. Beyond Vitamin A, eggs also contain other compounds like lutein and zeaxanthin, which are carotenoids that accumulate in the retina. Research supports that these compounds act as natural sunscreens, protecting the eyes from harmful high-energy light waves and potentially reducing the risk of age-related macular degeneration.
Supports Bone Health
While not the primary source, eggs contribute to bone health through several key nutrients. They provide Vitamin D, offering 9% of the Daily Value per 100g, which is crucial for calcium absorption and bone mineralization. Without adequate Vitamin D, the body cannot effectively utilize calcium, leading to weaker bones. Eggs also contain phosphorus and calcium (50mg per 100g), both of which are fundamental building blocks of bone tissue. Including eggs as part of a balanced diet can help ensure a consistent intake of these essential nutrients, supporting bone density and strength over time.
Eggs score 85/100, a very good rating, primarily due to their rich micronutrient profile and favorable fat composition, making them a nutrient-dense whole food.
How to eat it
Eggs are a versatile and cost-effective protein source widely consumed in the American diet, typically as part of breakfast but also incorporated into lunches and dinners. They can be prepared in numerous ways, from simple scrambles and omelets to hard-boiled snacks or as an ingredient in baked goods. A common serving size is one to two large eggs, providing a substantial amount of protein and nutrients. They pair well with vegetables, whole grains, and lean proteins, making them a flexible component of balanced meals.
For a quick and nutritious meal, combine scrambled or fried eggs with a generous portion of sautéed vegetables like spinach, bell peppers, or mushrooms.
Hard-boil a batch of eggs at the start of the week for convenient grab-and-go snacks or to easily add to salads and sandwiches.
When cooking, consider poaching or boiling eggs to minimize added fats, or use a small amount of healthy oil like olive oil if frying.
Incorporate eggs into dinner by adding them to stir-fries, making a frittata with leftover vegetables, or topping a grain bowl with a fried egg.
Things to keep in mind
For most healthy adults, eggs are safe to consume in moderation. The primary concern historically related to dietary cholesterol has largely been re-evaluated, with current guidelines indicating that dietary cholesterol has less impact on blood cholesterol levels than saturated and trans fats. However, individuals with pre-existing heart conditions or those on specific therapeutic diets may still be advised by their healthcare provider to monitor intake. Egg allergies are also relatively common, particularly in children, and can cause symptoms ranging from mild skin reactions to more severe anaphylaxis. Individuals with a diagnosed egg allergy must avoid all egg products.
Reader questions
Are eggs healthy?
Yes, eggs are considered a highly nutritious food. They score 85/100 on FoodScore, indicating a very good nutritional profile. Eggs are rich in protein, essential vitamins like B12 and A, and minerals such as zinc. They are also a minimally processed food, free from added sugars and unhealthy fats.
Are eggs good for muscle building?
Absolutely. Eggs are an excellent source of complete protein, providing all nine essential amino acids necessary for muscle growth and repair. With 12.6g of protein per 100g, they are a convenient and effective food to support muscle development, especially when combined with resistance training.
Are eggs ultra-processed?
No, whole eggs are classified as a NOVA class 1 food, meaning they are unprocessed or minimally processed. This indicates they are in their natural state or have undergone minimal processing like cleaning or packaging, without the addition of unhealthy ingredients or extensive manufacturing.
What is the best way to cook eggs to maximize their health benefits?
To retain the most nutrients and minimize added fats, poaching or boiling eggs are excellent choices. If frying, use a minimal amount of a healthy oil, such as olive oil, and avoid overcooking the yolk to preserve its delicate nutrients. Scrambling is also a good option, especially when combined with vegetables.
How many eggs can I eat in a day?
For most healthy individuals, consuming one to two eggs per day is generally considered safe and beneficial as part of a balanced diet. Current dietary guidelines have relaxed previous restrictions on dietary cholesterol, focusing more on overall dietary patterns. However, individual needs may vary, so consult a healthcare professional if you have specific health concerns.
What can I use as an alternative to eggs in recipes?
For baking, common egg substitutes include flax eggs (1 tbsp ground flaxseed + 3 tbsp water per egg), mashed banana, or applesauce. For protein in meals, alternatives like tofu, legumes, or other lean meats can be used. The best substitute depends on the recipe's specific requirements and the role the egg plays.
Do eggs raise cholesterol?
While eggs contain dietary cholesterol, research indicates that for most people, dietary cholesterol has a limited impact on blood cholesterol levels. The body regulates its own cholesterol production. Saturated and trans fats in the diet tend to have a greater effect on blood cholesterol than the cholesterol found in eggs. However, individuals with certain genetic predispositions or existing cardiovascular conditions may respond differently.