A single egg—only 70 to 80 calories—delivers a wide range of important nutrients:

• High-quality protein: Supports muscle repair, maintenance, and growth.
• Healthy fats: Including omega-3s, especially from pasture-raised hens.
• Vitamins and minerals: Such as A, D, E, B12, folate, and selenium.
• Choline: Essential for brain function, cell health, and fetal development.
• Lutein and zeaxanthin: Antioxidants that help protect long-term eye health.

Eggs also promote satiety, making them an excellent breakfast choice to reduce mid-morning hunger and help with weight management.

Raw vs. Cooked: Which Is Better?

Raw eggs preserve slightly more nutrients, but they carry a small risk of salmonella infection. Cooking eggs makes them much safer while retaining most of their nutritional benefits. Although heat may reduce some vitamin content, the overall nutrient profile remains strong.

If you do choose raw eggs, opt for pasteurized eggs from reliable sources to minimize risk.

When to Limit Egg Consumption

Eggs are healthy for most people, but certain groups may need to limit them:

• Those with diagnosed heart disease or genetic cholesterol disorders
• People with egg allergies
• Individuals following a medically prescribed low-cholesterol diet

The Bottom Line

Eggs have come a long way from their once-negative reputation. For most healthy adults, eating one to two eggs a day is both safe and beneficial. Packed with protein, vitamins, minerals, and antioxidants, eggs can easily fit into a balanced, nutrient-rich diet.

The key is moderation and balance: pair eggs with vegetables, whole grains, and healthy fats to create meals that nourish and support long-term health.