From the Guidelines
Eggs are the single most nutritionally dense food, excluding liver and salmon, due to their high-quality protein, healthy fats, and impressive array of vitamins and minerals. According to the study published in Proceedings of the Nutrition Society 1, eggs have a high protein content of 14.1g per 100g serving, with a digestible indispensable amino acid score (DIAAS) that indicates high-quality protein. Additionally, eggs are a rich source of various vitamins and minerals, including vitamins A, D, E, K, B12, riboflavin, and folate, as well as minerals like selenium, phosphorus, and zinc. The yolk contains choline, crucial for brain health and development, and eggs also offer lutein and zeaxanthin, antioxidants that support eye health.
The study published in Advances in Nutrition 1 also highlights the importance of nutrient density in dietary guidelines, and eggs are shown to be one of the most nutrient-dense foods, providing a high amount of nutrients per calorie. The nutrient-to-calorie ratio of eggs is exceptional, with approximately 70-80 calories per egg.
In terms of cost and affordability, the study published in Advances in Nutrition 1 found that eggs are one of the most economical choices, providing high nutrient density at a relatively low cost. The Affordable Nutrition Index, which calculates the relative amount of nutrients per dollar, shows that eggs are one of the top-ranked foods in terms of nutrient density per unit cost.
Overall, based on the evidence from the studies published in Proceedings of the Nutrition Society 1 and Advances in Nutrition 1, eggs are the single most nutritionally dense food, excluding liver and salmon, and can be enjoyed daily as part of a balanced diet. Some key points to consider include:
- High-quality protein content
- Rich source of various vitamins and minerals
- High nutrient-to-calorie ratio
- Economical choice with high nutrient density per unit cost
- Supports brain health and development with choline
- Supports eye health with lutein and zeaxanthin antioxidants
From the Research
Nutrient-Dense Foods
The concept of nutrient density refers to the amount of essential vitamins, minerals, and other beneficial substances in a food relative to its calorie content 2. According to the 2010 Dietary Guidelines for Americans, nutrient-dense foods include all vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, seafood, lean meats and poultry, eggs, beans and peas (legumes), and nuts and seeds that are prepared without added solid fats, added sugars, and sodium 2.
Eggs as a Nutrient-Dense Food
Eggs are considered a nutrient-dense food due to their high-quality protein and low energy to nutrient density ratio 3. They contain a quality of protein that is superior to beef steak and similar to dairy 3. Additionally, eggs are a good source of micronutrients, making them a nutritious addition to a healthy diet 4.
Other Nutrient-Dense Foods
Meat and meat products are also among the most nutrient-dense food sources in the human diet 5. The 2015 Dietary Guidelines for Americans encourage the selection of nutrient-dense foods for health promotion and disease prevention and management 6. Some examples of nutrient-dense foods include:
- Vegetables
- Fruits
- Whole grains
- Lean meats and poultry
- Beans and peas (legumes)
- Nuts and seeds
Single Most Nutritionally Dense Food
Based on the available evidence, eggs can be considered one of the most nutritionally dense foods, excluding liver and salmon, due to their high-quality protein, low energy to nutrient density ratio, and rich micronutrient content 3, 4. However, it is essential to note that the definition of nutrient density remains ambiguous, and more research is needed to clearly define and rank foods according to their nutritional content 2.