Benefit Of Eggs | Egg Nutrition Facts

Akash Sehrawat

3 min read | Aug 29, 2019



Eggs are one of the most nutritious foods on the planet…provided you opt for pasture-raised eggs or, at the very least, go for organic and free-range eggs!


Recent science has cleared the air that dietary cholesterol is not linked with heart disease, and some studies have even proved that eggs can increase your HDL (good cholesterol). I have listed all the studies in my article on this topic.


Related article: Is Egg Good For Health? | How Many Eggs Can I Eat In A Day?


Now, from the point of view of losing fat and building muscle, I feel it’s best to eat almost the same food every day. I have been managing my own meals for 15 years now, and I am not a chef, nor do I have all the time in the world to include a lot of variety in my meals. And I just cannot eat out all the time.


I usually stick with 1–2 variations of my breakfast, sometimes three. And include ingredients that are very easy to prepare, tasty and, most importantly, nutrient-dense.


Here are some pictures of my breakfast,



Now, If I average my egg consumption in the past five years, it would be somewhere between 3-4 whole eggs per day, which is a lot. However, I have reduced the consumption to 2 whole eggs per day because recently, I have been enjoying my paneer sandwiches for breakfast… a lot! But eggs are still the mainstay of my diet and always will be.

Benefits Of Eggs


Some exceptional benefits of eating high-quality pasture-raised eggs are as follows.


1) High-Quality Protein


One Large egg has around 6g of high-quality protein in it. It is a complete protein source and contains all nine essential amino acids.


2) Contains Almost All Vitamins And Minerals


It contains traces of almost all vitamins and minerals. 1


One large egg provides the following.


16% of Vitamin A

41% of Riboflavin

15% of Folate

25% of Vitamin B12

19% of Pantothenic Acid

60% of Selenium

23% of Phosphorus


3) Contains Choline


Choline is an essential nutrient required for cell membranes; a single egg contains more than 100mg!


4) Contains Carotenoids


The antioxidants lutein and zeaxanthin are carotenoids that are excellent for your eye health. Unfortunately, not all eggs have them. Only pasture-raised eggs with an orange yolk contain these amazing nutrients.


5) Contains Omega-3


Again only Pasture-raised eggs contain this very important essential nutrient. You can know everything about Omega-3 in my other post.


Related Article: Omega 3 Fatty Acids Benefits And Daily Requirement


6) It Is Extremely Satisfying And Satiating


For weight loss, it’s not just important to satisfy your stomach, but also satisfy your mind. The fats and protein content in them also increase the satiety effect, keeping you full for longer. 2 This, in turn, helps curb cravings as well.



Eggs are so versatile, and you can whip them into whatever you want- poached, soft-boiled, sunny-side-up, omelets, scrambled (although I don’t recommend this method…), and I don’t know about you, but even after eating them for decades, I still look forward to my egg-breakfast 🙂


So, in short, yes! We should enjoy eating eggs as long as we source them from healthy sources!


Let me know what you think about this article in the comments below!

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About Akash Sehrawat

Akash is a creator of 25+ programs and certificate courses in which more than 200,000 students have enrolled both on Udemy and Fabulous Body's native platform. Akash is also an author of three books that can be found on Amazon. His answers on Quora have gathered more than 12 million views in less than a year.


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