The egg is one of the most complete foods in existence — and one of the most misunderstood. For decades, eggs were associated with elevated cholesterol risk. Today, the picture is more nuanced and considerably more positive. But what exactly does an egg contain?
Key takeaways
An average egg (60g) contains 78 kcal, 6.3g protein, 5.3g fat, 0.6g carbohydrates, and is rich in vitamin D, B12, and selenium. The yolk contains all fat-soluble vitamins and the majority of micronutrients; the white is the most protein-dense component.
Macronutrients per egg
Protein: 6.3 grams per egg
Egg protein is considered the gold standard reference protein — it scores 100 on the PDCAAS scale (Protein Digestibility Corrected Amino Acid Score) and contains all nine essential amino acids in an optimal ratio. Leucine, isoleucine, and valine (branched-chain amino acids, BCAAs) are particularly relevant for muscle building and recovery.
Most of the protein — 3.6g — is in the white (albumin). The remaining 2.7g is in the yolk. Raw egg white contains avidin, a protein that blocks biotin (vitamin B7). Cooking neutralises avidin, allowing normal biotin absorption.
Fat: 5.3 grams per egg
The fat in an egg is predominantly unsaturated. The breakdown per egg:
- Monounsaturated fat: 2.0g (omega-9)
- Polyunsaturated fat: 0.7g
- Saturated fat: 1.6g
- Cholesterol: 186mg (all in the yolk)
The cholesterol in eggs does not significantly raise LDL cholesterol in most people. Recent meta-analyses show that moderate egg consumption (up to 1 egg per day) is not associated with increased cardiovascular risk in healthy adults. People with diabetes or familial hypercholesterolaemia should discuss this with their doctor.
Carbohydrates: 0.6 grams per egg
Eggs contain almost no carbohydrates — ideal for low-carbohydrate eating patterns such as keto or low-carb.
Micronutrients: what is where?
| Nutrient | Per egg (60g) | % RDI |
|---|---|---|
| Vitamin D | 1.1 mcg | 11% |
| Vitamin B12 | 0.9 mcg | 36% |
| Vitamin A | 98 mcg | 12% |
| Vitamin B2 (riboflavin) | 0.25 mg | 18% |
| Selenium | 15 mcg | 27% |
| Iodine | 26 mcg | 17% |
| Folate | 24 mcg | 12% |
| Choline | 147 mg | 27-34% |
Choline: the underrated nutrient
Choline deserves special attention. It is essential for brain function, memory, and liver metabolism — yet many people consume too little. Eggs are one of the richest sources. Pregnant women have an increased choline requirement for foetal brain development.
Yolk versus white: what is where?
Most micronutrients are in the yolk:
The yolk contains:
- Vitamins A, D, E, K (all fat-soluble vitamins)
- Vitamins B12, B2, folate
- Choline
- Lutein and zeaxanthin (carotenoids for eye protection)
- 5 of the 6 grams of fat
- 186mg cholesterol
- Iron, phosphorus, zinc
The white contains:
- Almost pure protein (albumin, globulin)
- Vitamin B2
- Virtually no fat or cholesterol
Eating only egg whites means missing almost all micronutrients. Unless you are specifically limiting fat intake, the whole egg is far more nutrient-dense.
Cooking method and nutritional value
The cooking method affects digestibility and certain micronutrients:
- Boiled or poached: highest protein digestibility (~91%), minimal cholesterol oxidation
- Fried in butter: comparable protein digestibility, slight fat addition depending on amount used
- Scrambled: good digestibility, slightly lower lutein content due to heat
- Raw: only ~51% protein digestibility (avidin blocks biotin)
Cooking is therefore not just a culinary choice but a nutritional one.
How does an egg fit into your diet?
One egg per day fits comfortably into a balanced diet for most healthy adults. Combine it with wholegrain bread, vegetables, or a serving of dairy for a complete meal. The combination with vitamin B-rich foods enhances overall B12 intake. Also read about vitamin B12 deficiency and its symptoms.
Also check our article on how much protein is in an egg if you are specifically focused on protein intake for sports performance, or read about daily protein requirements.
Want to track exactly how many nutrients you consume each day? Start with our beginner's guide to calorie tracking. With Moveno you scan your food and instantly see all macros and micros.
Sources
- RIVM/NEVO (2023). Dutch Food Composition Database. rivm.nl
- Fernandez ML. (2006). Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Current Opinion in Clinical Nutrition and Metabolic Care, 9(1):8-12.
- Ratliff J et al. (2010). Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutrition Research, 30(2):96-103.
- Zeisel SH & da Costa KA. (2009). Choline: an essential nutrient for public health. Nutrition Reviews, 67(11):615-623.
