With 6 grams of high-quality protein per large egg and all nine essential amino acids, eggs are an integral part of an overall healthy diet. Dietary protein helps support muscle health in active people of all ages. Eating 20-40 grams of protein sources rich in essential amino acids, such as eggs, has been shown to promote muscle growth and repair.

Eggs are naturally nutrient-rich and are nature’s form of portion control with only 70 calories in a large egg. Research has shown that diets higher in protein help people feel full and satisfied after eating, control their appetite, and support healthy body weight.

Eggs are NUTRIENT DENSE. For only 70 calories, eggs are a good or excellent source of eight essential nutrients and contain 252 mcg of the carotenoids, lutein and zeaxanthin.


Eggs contain important nutrients for brain health, including choline and lutein (about 150mg of choline and 252mcg lutein and zeaxanthin per large egg). Choline is critical for brain development during pregnancy and infancy.

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The American Diabetes Association and American Heart Association encourage people with diabetes to eat a healthy diet that includes nutrient-dense foods like Eggs.

Eggs contain nutrients that are beneficial for mom and baby, such as choline, protein, and various other vitamins and minerals. Research suggests feeding common food allergens, such as eggs, when a baby is developmentally ready (between 4-6 months) may reduce the chances of developing an allergy.

LUTEIN and ZEAXANTHIN are carotenoids found in egg yolks that can help protect eyes from blue light. Lutein has long been associated with eye health and can help reduce the risk of cataracts and slow the progression of age-related macular degeneration.

Eggs are a nutrient-dense choice, providing a good source of eight essential nutrients. The American Heart Association (AHA) recommends eggs as part of a heart-healthy diet.

Eggs are a good source of Vitamin D which helps your immune system resist viruses.  In fact, Eggland’s Best eggs contain 6 times more vitamin D than other eggs.


There is nothing simpler than boiling or scrambling an egg in the morning. Not only can eggs be enjoyed throughout the day in a variety of ways, but hard-boiled eggs can be made in advance and eaten throughout the week. There is a limitless supply of healthy and delicious recipes that can be found online, including egg muffin frittatas, egg casseroles, and breakfast sandwiches. Each of them is an EGGcellent way to enjoy eggs.

Egg Type

The choices in the egg aisle—organic, cage-free, free-range, pasture raised, certified humane, nutritionally enriched—seem to be ever-expanding.

The American Egg Board created a useful fact sheet that addresses common egg types, defines frequently used seals and terms on egg cartons, and explains egg freshness.


Size represents the minimum net weight per dozen. Hens operate according to nature and will not produce perfectly matched eggs so some eggs in the carton may look slightly larger or smaller than the rest but it is the total weight of the dozen eggs that matters. Automatic weighing equipment is programmed to follow minimum weight guidelines established by USDA. For example, a dozen Large eggs must have a total minimum weight of 24 ounces.

Cage Free eggs come from hens raised in an open environment inside of a barn where they are free to roam, perch, scratch, and nest. By housing them indoors, the hens are protected from disease, predators, and severe weather.


Learn more about the differences in egg varieties »

A double yolk occurs when a chicken releases two yolks into the same shell and are usually produced by younger chickens whose reproductive systems have not fully matured. Double yolks can also come from older chickens nearing the end of their egg-producing period. Eggs with double yolks are perfectly safe to eat.

According to USDA, eggs in their natural state are not genetically modified (GM), or bioengineered food. While most of the corn and soybeans grown in the United States are genetically modified, and these are the primary ingredients of many animal feeds, none of the modified materials pass through the hen to the egg.

All eggs are hormone free. In the U.S., by federal law, the FDA banned the use of hormones in the egg and poultry industry in the United States more than 60 years ago.

The color of an egg’s shell has nothing to do with nutritional difference, and everything to do with the type of the bird laying the egg. White eggs come from hens like the all-white chicken breed called the White Leghorn and brown eggs are laid by red-brown feathered breeds like the Rhode Island Red, New Hampshire, and Plymouth Rock. The nutritional properties between the two eggs are identical.

Eggs are graded based on their quality and appearance. The highest Grade AA eggs have thick, firm whites and high, round yolks. Their shells are clean and unbroken. Grade A eggs are like Grade AA, but their whites are “reasonably” firm.

The best place for an egg is in its original carton on an inside refrigerator shelf. The carton helps to prevent the loss of moisture and carbon dioxide to maintain quality, maintain the proper egg temperature, and keep the egg from absorbing undesirable refrigerator odors and food flavors.