Egg Nutrition Facts

Eggs are a super nutrient-dense food that contain 13 essential vitamins and all 9 essential amino acids—for only 70 calories. Packed with protein, choline, selenium, riboflavin, vitamin D, and phosphorus, it's clear that they're powerhouses of nutrition.

Words by: Family Farm Team

Eggs are often called a "nutrient-dense" food. But what does that mean? To put it simply, they're chock full of the good stuff yet low in calories: one egg contains 13 essential vitamins and nutrients for just 70 calories. It's no surprise that some consider the egg to be one of nature's perfect foods.

Nutrition Benefits of Eggs

As most people know, eggs are a great source of protein. They're also rich in choline, which is essential for the normal function of cells. Choline supports brain activity, metabolism, nerve function, and even memory. The antioxidant selenium is also present in robust quantities, helping to prevent chronic disease and the breakdown of body tissues. Eggs are also a good source of riboflavin, vitamin D, and phosphorus. Here's a breakdown of all egg nutrition benefits and more.

Egg Vitamins and Minerals


Egg nutrition information

Item Amount or DV%
Calories 70
Choline 23% of DV
Selenium 22% of DV
Riboflavin 14% of DV
Vitamin D 10% of DV
Phosphorus 10% of DV
Protein 6 grams
Total Fat 5 grams
Saturated Fat 1.5 grams
Trans Fat 0 grams
Cholesterol 185 milligrams
Sodium 70 milligrams
Total Carbohydrate 0 grams
Dietary Fiber 0 grams
Total Sugars 0 grams


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