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)

Provided by 1 Large Egg
Protein13%  Vitamin A6%
Vitamin C Less than 2% Thiamine2%
Riboflavin15%NiacinLess than 2%
Vitamin D 10% Vitamin E 2%
Vitamin B64%Folic Acid 6%
Vitamin B12 8%Phosphorus 10%
Iodine15%MagnesiumLess than 2%
Zinc4%CopperLess than 2%
Biotin4%Pantothenic Acid6%

All for only 70 calories (3.9% of daily intake on an 1800 calorie diet)

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

Nutritional Value

THE YOLK: A Nutrient Goldmine!!

There's more to eggs than just the whites!  Many individuals aren't aware of the nutrient package the whole egg provides, a majority of which are found in the yolk and play key roles in many aspects of health at all ages, from supporting fetal development in pregnant women to helping protect brain health in older adults.

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.

If you like Eggs, you'll LOVE this news!

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
Egg Size & Quality

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.

Click here for diagrams & more information.

How long will an egg keep?

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

Protein Comparison

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

Average Retail Cost of High-Quality Protein Foods

(Updated June 17, 2009)


Protein Food

Avg. Cost [1]

Serving Size

Cost per Serving

Calories per serving


Eggs, grade A large


1 egg



Milk, reduced fat,

2% milkfat

$3.44/gal. [2]

8 oz.



Chicken breast, skinless

$3.43/lb. [3]

3 oz.



Ground beef,

90% lean meat


3 oz.



Pork chop



3 oz.



Beef round roast, USDA Choice (boneless)


3 oz.



[1] United States Department of Agriculture. Economic Research Service. Retail data for beef, pork, poultry cuts, eggs, and dairy products (December 16, 2009).

Retrieved on December 16, 2009 from

[2] Price is for whole milk, no lowfat price available

[3] Price is for bone-in chicken breast, no boneless price available



© Sauders Quality Eggs. All rights reserved. Web Design by Sharp Innovations, Inc.