The egg has long been known as one of nature’s most complete foods and an excellent source of protein. The reason eggs are such an excellent source of protein is because each serving contains all nine essential amino acids that cannot be synthesized in the body, (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine). Unlike fat cells for fat and muscle or liver for glucose, there is no place in the body to store protein. We need to consume enough protein to provide our bodies the tools to build muscle and repair damaged tissue and organs as well as provide the energy to perform work.

Animal and plant or vegetable foods are the two major protein sources. Animal protein foods include meat, poultry, fish, dairy products and eggs and are said to be of high biological value. Plant protein sources, although good for certain essential amino acids, do not always offer all nine essential amino acids in a single given food. For example, legumes lack methionine, while grains lack lysine.

Vitamins & Antioxidants

In addition to protein, eggs contain zero trans fats, are high in folate which aids in neural tube development during pregnancy, are a source of vitamin E, an excellent source of B12, vitamin K and selenium and contain no carbohydrates or sugars. The complete nutrition profile for one regular 53g egg is listed below.

Per 53g serving

Calories 70g
Fat 5g (8%)
Saturated 1.5g (8%)
Trans 0g
Cholesterol 195mg
Sodium 65mg (3%)
Carbohydrate 1g (1%)
Fibre 0g
Sugars 0g
Protein 6g
Vitamin A 10%
Vitamin C 0%
Calcium 2%
Iron 6%
Vitamin E 15%
Thiamine 2%
Riboflavin 15%
Niacin 8%
Vitamin B6 2%
Folate 15%
Vitamin B12 50%
Pantothenic Acid 20%
Phosphorous 6%
Magnesium 2%
Zinc 8%
Selenium 35%

For more information about these vitamins and their roles in the body please click here


Controlling cholesterol in the diet has become an important health issue in North America. Canadians are among the highest consumers per capita of the foods which lead to increased blood serum cholesterol. Such foods are typically high in “low-density lipoprotein” (LDL) which is responsible for taking cholesterol to your body’s cells. LDL cholesterol is called “bad” cholesterol because high levels in your blood can increase your risk of heart disease.

Perhaps you recently visited your family doctor and were advised to reduce the amount of cholesterol in your diet. In essence, your doctor has asked you to reduce the LDL or “bad” cholesterol in your diet. Fortunately, you DO NOT have to eliminate eggs from your diet as the cholesterol found in eggs is known as “high-density lipoprotein”(HDL) or “good” cholesterol. HDL picks up extra cholesterol and takes it to the liver to be removed from your body. This prevents cholesterol from adding to the plaques on the artery walls of the heart and brain which if ever blocked will cause a heart attack or stroke.

To find more information about how to incorporate eggs into your cholesterol reduced diet, click here

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