{"id":15532,"date":"2019-04-18T16:33:12","date_gmt":"2019-04-18T16:33:12","guid":{"rendered":"https:\/\/eggs.ca\/nutrition\/egg-nutrition\/"},"modified":"2026-01-22T17:26:12","modified_gmt":"2026-01-22T17:26:12","slug":"egg-nutrition","status":"publish","type":"nutrition","link":"https:\/\/eggs.ca\/nutrition\/egg-nutrition\/","title":{"rendered":"Egg Nutrition"},"content":{"rendered":"\n

From simple scrambled eggs to the trendy Shakshuka, Canadians are enjoying eggs in so many different and delicious ways. Eggs are also incredibly nutritious – they contain protein, healthy fats, and many nutrients like vitamins A, D, E, choline, iron and folate. We\u2019re breaking down all the reasons why eggs belong in a healthy diet.<\/p>\n\n\n\n

Eggs Are A Perfect Fit In Canada\u2019s Food Guide<\/h3>\n\n\n\n

For the first time in over a decade, Health Canada released an update to Canada\u2019s Food Guide<\/a> on January 22, 2019. The new Food Guide recommends filling half your plate with vegetables and fruits, one quarter of your plate with whole grains, and one quarter of your plate with protein foods \u2013 like eggs! <\/p>\n\n\n\n

The updated Guide also encourages Canadians to cook at home more often. As a whole, unprocessed food that\u2019s quick and easy to prepare, eggs can help bring everyone to the table to enjoy tasty and healthy meals together. Check out your meal prep guide to Canada\u2019s Food Guide<\/a> for recipe ideas inspired by the new Food Guide.  <\/p>\n\n\n

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Lightbulb IconDid You Know<\/h2>\n

A serving of two large eggs has 160 calories.<\/p>\n<\/div>\n <\/div><\/div>\n <\/div><\/div>\n\n\n

Eggs Are Packed With Protein<\/h3>\n\n\n\n

Eggs are a quick, easy and delicious way to help meet our protein needs: two large eggs contain 13 grams of protein. Protein is important for building and maintaining muscle, fighting infections, and growing strong hair and nails. Including protein at meals and snacks also helps us to feel full and satisfied throughout the day. For delicious and protein-packed meal ideas, we\u2019ve got you covered with a ton of amazing healthy egg recipes.<\/a>  <\/p>\n\n\n\n

Did you know that the egg yolk contains almost as much protein as the egg white? The protein content of the white compared to the yolk is very similar, so eat the whole egg for all of its protein benefits!<\/p>\n\n\n\n

Eggs are one of the few foods considered to be a complete high-quality protein source, because they contain all 9 essential amino acids. \u2018Essential\u2019 means that the body cannot produce these amino acids on its own, which is why we need to include them in our diet. Amino acids are considered the building blocks for the body because they help to form protein. <\/p>\n\n\n\n

To learn even more about eggs and the power of protein, read our article on how to Fuel up on Protein with Eggs<\/a>.<\/p>\n\n\n\n

Eggs Are A Nutrient Powerhouse<\/h3>\n\n\n\n

Eggs are packed with a ton of nutrients that provide important health benefits. Most of the nutrients in eggs are found in the yolk, so be sure to eat the whole egg! Nutrients found in eggs include:<\/p>\n\n\n\n

Nutrient<\/strong><\/td>Benefit<\/strong><\/td><\/tr>
Iron<\/td>Carries oxygen to the cells, helps prevent anemia<\/td><\/tr>
Vitamin A <\/td>Helps maintain healthy skin and eye tissue; assists in night vision<\/td><\/tr>
Vitamin D<\/td>Strengthens bones and teeth; may help protect against certain cancers and auto-immune diseases<\/td><\/tr>
Vitamin E<\/td>An antioxidant that plays a role in maintaining good health and preventing disease<\/td><\/tr>
Vitamin B12<\/td>Helps to keep the body\u2019s nerve and blood cells healthy, protects against a type of anemia<\/td><\/tr>
Folate<\/td>Helps produce and maintain new cells; helps prevent a type of anemia, helps protect against serious birth defects if taken prior to pregnancy and during the first 3 months of pregnancy<\/td><\/tr>
Protein<\/td>Essential for building and repairing muscles, organs, skin, hair and other body tissues; needed to produce hormones, enzymes and antibodies; the protein in eggs is easily absorbed by the body<\/td><\/tr>
Selenium<\/td>Works with vitamin E to act as an antioxidant to help prevent the breakdown of body tissues<\/td><\/tr>
Lutein and zeaxanthin<\/td>Maintains good vision; may help reduce the risk of age-related eye diseases, such as cataracts and macular degeneration<\/td><\/tr>
Choline<\/td>Plays a strong role in brain development and function<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Eggs Have Healthy Fats <\/strong><\/h3>\n\n\n\n

A serving of two large eggs contains 11 grams of fat, of which around 2\/3 of the fat is unsaturated. All of the fat in an egg is found in the yolk. The yolk also contains a ton of important fat-soluble nutrients like vitamins A, D, and E, and the antioxidants lutein and zeaxanthin. The healthy fats in the egg yolk actually help our bodies to absorb these nutrients in the yolk too. Check out our Fresh Facts on Fats<\/a> for information!<\/p>\n\n\n

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Paperclip IconTips<\/h2>\n

No need to worry whether the heat from cooking destroys the healthy fats in eggs! All the fats in eggs remain stable during the cooking process.<\/p>\n<\/div>\n <\/div><\/div>\n <\/div><\/div>\n\n\n

Omega-3 fats are a type of unsaturated fat that\u2019s important for a healthy brain and nervous system, and may lower the risk of heart disease. Omega-3 enriched eggs are produced by hens that are fed a special diet rich in flaxseeds, a known source of omega-3. Omega-3 enriched eggs contain all types of omega-3 fats, including DHA and EPA, which are the most important kinds of omega-3 fats that most of us need more of. <\/p>\n\n\n\n

Understanding Eggs And Cholesterol<\/h3>\n\n\n\n

Cholesterol is a soft, waxy substance that comes from two sources: it\u2019s produced naturally by our bodies, and it\u2019s also found in the foods we eat. Our bodies need cholesterol for many important functions like creating hormones, bile acids and vitamin D. Foods that contain cholesterol include meat, dairy, egg yolk and shellfish \u2013 one large egg contains 200mg cholesterol.<\/p>\n\n\n\n

The body does a great job at regulating the amount of cholesterol that circulates in the blood. When you eat more cholesterol from food, your body produces less cholesterol to compensate. On the other hand, when you eat less cholesterol from food, your body produces more cholesterol to compensate. This is why the cholesterol from the foods we eat has a minimal impact on our blood cholesterol levels in most people.<\/p>\n\n\n\n

\u00a0Recent research confirms that eating eggs as part of a healthy diet does not increase the risk of heart disease. Current dietary guidelines by leading Canadian health organizations like the Canadian Cardiovascular Society<\/a>, the Heart and Stroke Foundation<\/a> and Diabetes Canada<\/a> do not\u00a0provide a milligram limit on dietary cholesterol for healthy adults.<\/p>\n\n\n\n

To learn more about the cholesterol in eggs and about how to control your cholesterol through healthy lifestyle habits, read our article about Understanding Eggs and Cholesterol<\/a>.<\/p>\n\n\n\n

Healthy Habits<\/h3>\n\n\n\n

There\u2019s no doubt about it: eggs are an incredibly nutritious food. But, it\u2019s important to remember that overall eating patterns matter most when it comes to health. Build lifelong healthy eating habits, meal by meal, by eating a variety of whole foods each day like vegetables and fruits, whole grains and protein foods. <\/p>\n\n\n\n

For healthy eating inspiration, check out our 5 tips to spring clean your eating habits<\/a>. <\/p>\n\n\n

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Frequently Asked Questions<\/h2><\/div>\n
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