From the Guidelines
Eggs are considered the single most nutritionally complete food besides breast milk. According to a study published in Circulation in 2001 1, the nutritional quality of food proteins varies and depends on essential amino acid composition, with foods that contain essential amino acids at levels that facilitate tissue growth and repair being known as complete protein foods. Eggs are an example of such a food, providing all nine essential amino acids, as well as healthy fats, including omega-3 fatty acids, and numerous vitamins and minerals. Some key points about eggs include:
- High-quality protein with all nine essential amino acids
- Healthy fats, including omega-3 fatty acids
- Numerous vitamins and minerals, such as vitamin A, D, E, B vitamins, selenium, zinc, iron, and choline
- Approximately 70-80 calories per large egg, with remarkable nutritional density
- The yolk contains most of the nutrients, while the white offers pure protein
- Support brain development, muscle growth, eye health, and immune function
- Excellent protein source with high bioavailability, meaning the body can efficiently use these nutrients As noted in the study 1, foods with high protein quality or high biological value are from animal sources, such as eggs, milk, meat, poultry, and fish, with egg whites providing the most complete protein and having the highest biological value of 100.
From the Research
Nutritionally Complete Foods
- Eggs are considered a nutritionally complete food, providing essential fatty acids, proteins, choline, vitamins A and B12, selenium, and other critical nutrients at levels above or comparable to those found in other animal-source foods 2.
- They are a good source of high-quality protein and contain compounds including choline, lutein, and zeaxanthin with functions that go beyond nutrition as they protect against chronic disease 3.
- Eggs are also a cost-efficient source of nutrients, containing a variety of nutrients that support metabolic health, including 16 vitamins and minerals 4.
Comparison to Breast Milk
- Breast milk is considered the universal preferred nutrition for newborn human infants, but it is not perfect and can be low in certain nutrients such as vitamin D, iodine, iron, and vitamin K 5.
- Eggs can be considered the single most nutritionally complete food besides breast milk, as they provide a wide range of essential nutrients at affordable levels 2, 3, 4.
- The nutrient composition of eggs can vary depending on the season, but they remain a reliable source of high-quality protein and other critical nutrients 6.