Eggs fit into a healthy, well-balanced diet. One large egg equals 70 calories, 4.5 grams fat (only 1.5g is saturated fat), and 213 milligrams of cholesterol. Egg whites are fat-free and cholesterol free. An egg is one of nature's most nutritious creations. Eggs are protein-rich, low in sodium, and contain a variety of vitamins and minerals. Eggs are inexpensive, delicious, and easy to cook.

Exquisitely simple, yet enormously complex, the egg is one of nature's marvels. Check out the incredible nutritional value of one simple egg.

Nutrient Density of The Egg
Percentage of U.S. Recommended Daily Allowances (U.S. RDA)

All for only 80 calories (4% of daily intake on an 1800 calorie diet)

And only 5 grams of fat (1 gram polyunsaturated, 2 saturated and 2 monounsaturated)

Nutritional Value

To view the nutritional value of an egg depending on egg size, please click here. For an illustration of the contribution that eggs make to the diet and nutritional requirements, please click here.

Egg Composition

A. Shell Outer covering of egg, composed of calcium carbonate May be white or brown depending on breed of chicken Color does not affect quality, cooking characteristics, or nutritional value B. Air Cell Pocket of air formed at the large end of the egg Caused by contraction of contents Increases in size with age C. Yolk Yellow portion of egg Color varies with feed of the hen, but doesn't indicate nutritional content. Brown eggs usually have darker colored yolks D. Vitelline (yolk) Membrane Clean seal which holds egg yolk E. Shell Membranes Two membranes - inner and outer shell membranes - surround the albumen Provide protective barrier against bacterial penetration Air cell forms between these two membranes F. Thin Albumen Nearest to the shell Spreads around thick white of high-quality egg G. Chalaza Twisted, cordlike strands of egg white Anchors yolk in center of egg Prominent chalaza indicates high quality H. Thick Albumen (white) Excellent source of riboflavin and protein Stands higher and spreads less than thin white in high-quality eggs Thins and becomes indistinguishable from thin white in low-quality eggs

Eggs are graded for both quality and size; however, quality and size are not related.  Eggs should be selected on the basis of both. Large eggs may be of high or low quality, and high-quality eggs may be of any size.

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Fresh shell eggs can be kept refrigerated in their carton for at least 4-5 weeks beyond the pack date. Quality losses should be insignificant if the eggs are refrigerated as soon as possible after purchase from a refrigerated case.

Hard-cooked eggs should be kept in the refrigerator for up to one week.

For more tips about Care of Eggs, please click here: Care of Eggs

For a printable version of this chart, please click here.