Eggs score an excellent 85/100, primarily due to their rich micronutrient profile and high-quality protein content, making them a highly nutritious whole food.
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.
A 100g serving delivers 38% of the Daily Value for Vitamin B12 and 21% for Vitamin A.
With 124mg of sodium per 100g, eggs are a low-sodium option compared to many other protein sources.
The FoodScore of 85/100 indicates a very high nutritional quality for this common food.
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 strong FoodScore of 85/100, largely driven by their excellent nutritional composition. They receive a significant bonus for their high protein content, with 12.6g per 100g serving. A substantial +12 bonus is awarded for their rich micronutrient profile, including notable amounts of Phosphorus, Zinc, Vitamin A, Vitamin B12, Folate, and Riboflavin. The favorable fat profile, with only 3.3g of saturated fat and no trans fat per 100g, contributes an additional +10 points. As a minimally processed whole food (NOVA class 1), eggs earn another +10 points, reflecting their natural state. While these positive attributes lead to a high score, the bonus cap of +35 points results in a slight reduction of 5 points from the potential maximum bonuses. There are no penalties for eggs, as they contain no added sugar, trans fat, or excessive sodium. To achieve an even higher score, eggs would need to contain fiber, which is absent, or higher amounts of certain minerals like potassium.
Health benefits
What the nutrients in eggs (whole) actually do for you, grounded in established dietary science.
Supports Muscle Growth and Repair
Eggs are an excellent source of high-quality protein, essential for muscle growth, repair, and maintenance. A 100g serving of whole eggs provides 12.6g of protein, which includes all nine essential amino acids necessary for the body to build and repair tissues. This makes eggs a valuable food for athletes, active individuals, and those looking to support muscle mass. The protein in eggs is also highly bioavailable, meaning the body can efficiently absorb and utilize it. Incorporating eggs into meals can help meet daily protein requirements and support overall physical function.
Contributes to Brain and Nerve Health
Eggs are particularly rich in Vitamin B12 and Folate, two B vitamins crucial for brain function and nerve health. A 100g serving provides 38% of the Daily Value for Vitamin B12 and 11% for Folate. Vitamin B12 plays a key role in the formation of red blood cells and the maintenance of the nervous system, while Folate is vital for DNA synthesis and repair. These nutrients contribute to cognitive function, memory, and mood regulation. Regular consumption of eggs can help ensure adequate intake of these important B vitamins, supporting overall neurological well-being.
Promotes Eye Health
Eggs are a good source of Vitamin A, a fat-soluble vitamin critical for maintaining healthy vision. A 100g serving of eggs provides 21% of the Daily Value for Vitamin A. This nutrient is essential for the proper functioning of the retina and helps protect the eyes from damage. Additionally, eggs contain other compounds like lutein and zeaxanthin, which are carotenoids that accumulate in the retina and act as antioxidants, further supporting eye health. Including eggs in the diet can contribute to long-term visual health and reduce the risk of age-related eye conditions.
Aids in Bone Health
Eggs contribute to bone health through their content of phosphorus and vitamin D. While eggs provide 9% of the Daily Value for Vitamin D per 100g, they also offer phosphorus, a mineral that works with calcium to build strong bones and teeth. Vitamin D is essential for calcium absorption, making its presence in eggs beneficial for skeletal integrity. Although not a primary source of calcium itself (4% DV per 100g), the combination of vitamin D and phosphorus in eggs supports the body's ability to maintain healthy bone density. This makes eggs a supportive food for overall bone structure.
Eggs score an excellent 85/100, primarily due to their rich micronutrient profile and high-quality protein content, making them a highly nutritious whole food.
How to eat it
Eggs are a versatile and common staple in the American diet, frequently consumed at breakfast but suitable for any meal. They can be prepared in numerous ways, from simple scrambles and omelets to hard-boiled snacks or additions to salads and sandwiches. A typical serving size is one to two large eggs, providing a convenient source of protein and essential nutrients. They pair well with vegetables, whole grains, and lean proteins, making them easy to integrate into a balanced eating pattern.
Store eggs in their original carton in the coldest part of the refrigerator to maintain freshness and quality.
Incorporate hard-boiled eggs into salads or as a quick snack to boost protein intake and satiety throughout the day.
Combine eggs with a variety of vegetables in omelets or scrambles to increase nutrient density and fiber content.
Consider poaching or boiling eggs instead of frying to minimize added fats and maintain a leaner preparation.
Things to keep in mind
For most healthy adults, eggs are safe to consume in moderation and do not present significant cautions. However, individuals with a diagnosed egg allergy must avoid them, as allergic reactions can range from mild to severe. Historically, concerns about dietary cholesterol in eggs and its impact on heart health were prevalent, but current dietary guidelines generally indicate that dietary cholesterol has less impact on blood cholesterol levels for most people than saturated and trans fats. Individuals with specific medical conditions, such as uncontrolled high cholesterol or diabetes, should consult their healthcare provider regarding appropriate egg consumption, though for the general population, eggs are considered a nutritious food.
Reader questions
Are eggs healthy?
Yes, eggs are considered a healthy food, scoring an 85/100 on FoodScore. They are a nutrient-dense whole food, providing high-quality protein, essential vitamins like B12 and A, and important minerals such as zinc. Eggs are also minimally processed (NOVA 1) and contain no added sugar or trans fats, making them a valuable addition to a balanced diet.
Are eggs good for weight loss?
Eggs can be beneficial for weight loss due to their high protein content. With 12.6g of protein per 100g, eggs promote satiety, helping you feel fuller for longer and potentially reducing overall calorie intake. Their low calorie count (155 calories per 100g) combined with their nutrient density makes them a smart choice for managing weight, especially when prepared without excessive added fats.
Are eggs ultra-processed?
No, whole eggs are classified as a minimally processed food (NOVA class 1). This means they are consumed in their natural state or have undergone minimal processing, such as washing or packaging, without the addition of unhealthy ingredients. This classification reflects their natural nutritional integrity and lack of industrial processing.
What is the best way to cook eggs to maximize their health benefits?
To maximize health benefits, cooking methods that use minimal or no added fats are preferable. Boiling, poaching, or baking eggs are excellent choices. These methods preserve the nutritional content without introducing extra calories or unhealthy fats. If frying, use a small amount of a healthy oil and avoid overcooking to retain nutrient integrity.
How do eggs compare to other protein sources?
Eggs are a complete protein source, meaning they contain all nine essential amino acids, similar to meat and dairy. Per 100g, eggs offer 12.6g of protein, comparable to some lean meats and significantly more than many plant-based options. They are also generally more affordable and versatile than many other high-quality protein sources, making them an accessible dietary staple.
Can I eat eggs every day?
For most healthy individuals, eating eggs daily is generally considered safe and beneficial as part of a balanced diet. Current dietary guidelines have relaxed previous restrictions on dietary cholesterol, noting that it has less impact on blood cholesterol for most people than saturated and trans fats. If you have specific health concerns, such as high cholesterol or heart disease, consult your doctor for personalized advice.
Do eggs provide fiber?
No, eggs do not contain fiber. Fiber is found exclusively in plant-based foods. While eggs are rich in protein, vitamins, and minerals, they should be paired with fiber-rich foods like vegetables, fruits, and whole grains to ensure a complete and balanced meal. This combination helps meet daily fiber recommendations for digestive health.