Click the image below to view the Egganatomy diagram up close:


Eggs are one of nature's most nutritious foods. One large egg contains only 70 calories and an incredible amount of nutrition. The nutrition tables speak for themselves! So include eggs as part of your healthy diet!


*% Daily Value based on Recommended Daily Intakes for Canadians established by Health Canada.

Protein is essential for building and repairing tissue. Muscles, organs, skin, hair as well as antibodies, enzymes, and hormones are all made from protein.

Protein is composed of 20 different amino acids. There are 9 essential amino acids that the body cannot make, and so they must come from foods. Eggs are one of the few foods considered to be a complete protein because they provide all nine essential amino acids.

The nine essential amino acids are:

Valine Tryptophan
Leucine Phenylalanine
Isoleucine Methionine
Threonine Lysine
Histidine  

There are also additional nutrients in eggs.

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Lutein and zeaxanthin are carotenoids (pigments in plant and animal foods) that have been shown to protect against macular degeneration, a serious age-related eye disease. Both lutein and zeaxanthin are found in egg yolks. According to a recent study published in the American Journal of Clinical Nutrition, because of the egg yolk's fats, the carotenoids in egg yolks are better absorbed than those from plant sources, such as carrots and spinach.

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Recognized as an essential nutrient by Health Canada, choline has been shown to play a strong role in brain development and function. One egg provides half your daily requirement of choline.
Eggs contain all nine essential amino acids making them an excellent source of high quality protein. Scientists frequently use eggs as a standard for measuring the protein quality of other foods. Protein quality is expressed as biological value which measures the rate of efficiency that protein is used for growth. At 93.7% eggs score higher than any other food. Eggs are an affordable protein source and can be stored in the refrigerator for up to three weeks without affecting their quality. According to Canada's Food Guide to Healthy Eating, one to two eggs provides a serving from the Meat and Alternatives Food Group.

Cholesterol is a natural, waxy, fat-like substance. It has many uses, including insulating nerve fibres, maintaining cell walls as well as producing vitamin D, digestive juices and certain hormones.

High blood cholesterol levels can increase your risk of heart disease. However, foods that contain cholesterol, such as meat, poultry, seafood, eggs and dairy products, do not automatically become blood cholesterol. Most blood cholesterol is made by the liver. Many foods that contain cholesterol are included in Canada's Food Guide to Healthy Eating. Eliminating them from your diet would limit your intake of vitamins and minerals. If you are concerned about your cholesterol level, cut back on fat, especially saturated fat and trans fat.

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People tend to forget that fat is an essential nutrient. It provides energy (calories) and essential fatty acids. Fat is needed to absorb the fat soluble vitamins A, D, E and K and helps us recognize feelings of fullness so we do not overeat.

Unfortunately, most Canadians eat too much fat, especially saturated fat. Research links a high saturated fat intake with heart disease, cancer, and obesity.

Health Canada recommends that Canadians limit their total fat intake to 30% or less of total energy intake for the day. Saturated fat intake should be no more than 10% of daily intake. The chart below can assist you in identifying an appropriate level.

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For a Man:
Typical fat intake = 115 grams
Healthy fat intake = 90 grams
Reduction needed = 25 grams

For a Woman:
Typical fat intake = 82 grams
Healthy fat intake = 65 grams
Reduction needed = 17 grams

One large egg contains just 5 grams of fat and only 1.5 grams of saturated fat. Eggs can easily fit into your daily fat limit.

Recognizing the nutritional value of eggs, Canada's Food Guide to Healthy Eating includes a serving of 1 or 2 eggs as part of the Meat and Alternatives food group.
Why are they important?

Vitamin A helps maintain healthy skin and eye tissue. Aids with night vision.
Vitamin D helps keep bones and teeth strong and regulates calcium absorption.
Vitamin E acts as an antioxidant.
Thiamin helps the body release energy from carbohydrates.
Riboflavin is needed to metabolize proteins.
Niacin helps release energy and promotes normal nerve function.
Vitamin B6 (pyridoxine) is needed to metabolize protein and form tissues.
Folate and Vitamin B12 aid in red blood cell formation.
Pantothenic acid helps metabolize energy and form tissues.
Calcium and phosphorus are used to make strong bones and teeth.
Magnesium helps metabolize energy and form tissues and bones.
Iron carries oxygen to the cells and keeps blood healthy.
Zinc helps the body metabolize energy and form tissues.
Iodine helps the thyroid gland function properly.