Nutritional composition of eggs
These tables show the minerals and vitamins in an egg.
| Nutrition information | Per medium size egg | Per 100g |
|---|---|---|
| Typical values | ||
| Energy | 324kj 78kcal |
627kj 151kcal |
| Protein | 6.5g | 12.5g |
| Carbohydrate of which sugars starch |
trace trace |
trace trace |
| Fat of which saturates |
5.8g 1.7g |
11.2g 3.2g |
| Fibre | 0.0g | 0.0g |
| Sodium | 0.072g | 0.14g |
| Vitamins | Per medium size egg | % RDA | Per 100g | % RDA |
|---|---|---|---|---|
| Vitamin A | 98µg | 12% | 190µg | 24% |
| Vitamin D | 0.9µg | 18% | 1.6µg | 32% |
| Vitamin B2 (riboflavin) |
0.24µg | 17% | 0.47mg | 34% |
| Vitamin B12 | 1.3µg | 52% | 2.5µg | 100% |
| Folate | 26µg | 13% | 50µg | 25% |
| Biotin | 10µg | 20% | 50µg | 40% |
| Pantothenic acid | 0.9mg | 15% | 1.8mg | 30% |
| Choline* | 145mg | N/A | 250mg | N/A |
| Minerals | Per medium size egg | % RDA | Per 100g | % RDA |
| Phosphorus | 103mg | 15% | 200mg | 29% |
| Iodine | 27µg | 18% | 53µg | 35% |
| Selenium | 6µg | 11% | 11µg | 20% |
RDA = Recommended Daily Allowance
*Source: USDA (United States Department of Agriculture) (2008) USDA database for the choline content of common foods. US Department of Agriculture, Beltsville States Department of Agriculture), Maryland.
Vitamins and minerals in an egg
| Nutrient | Function |
|---|---|
| Vitamin A | Vitamin A is needed for the development of all cells in the body, for normal skin and for the function of the immune system. It is also important for vision. |
| Vitamin D | Vitamin D is needed for healthy bones and teeth. It is also essential for the absorption and use of calcium and phosphorus in the body. |
| Vitamin B12 | Vitamin B12 is needed for the formation of red blood cells. It is also important for the function of the immune system. |
| Vitamin B2 (riboflavin) | Riboflavin is needed for releasing the energy from food. It is important for healthy skin, eyes and nervous system. |
| Folate | Folate is essential for the development of new cells and therefore it is especially important for pregnant women. It is also needed for normal blood formation and for the immune system. |
| Biotin | Biotin is needed for the release of energy from food, for maintaining normal skin and hair and for the functioning of the nervous system. |
| Pantothenic acid | Pantothenic acid is needed for the release of energy from food, for mental performance and for making vitamin D and some hormones. |
| Phosphorus | Phosphorus is essential to the structure of bones and teeth. It is also important for the normal function of cell membranes and for pathways that generate energy from food. |
| Iodine | Iodine is needed for production of thyroid hormones and therefore is vital for the normal functioning of the thyroid gland, which is involved in energy generation and in the maintenance of normal skin. |
| Selenium | Selenium is needed for protecting the DNA, proteins and fats in cells against oxidative damage. It is also important for a healthy immune system and for the functioning of the thyroid gland. |