Good source
Protein
12.5 g · 25% DV target
A culinary cornerstone valued for its structural versatility in cooking, the chicken egg is a complete protein source containing all nine essential amino acids required by the human body.
Eggs are a primary source of choline, a nutrient critical for maintaining the structural integrity of cell membranes and supporting neurotransmitter production.
The bioavailability of egg protein—how efficiently the body absorbs and uses it—is among the highest of any whole food, making it a gold standard for muscle repair.
While high in dietary cholesterol, large-scale meta-analyses indicate that for most healthy individuals, moderate egg consumption does not significantly increase the risk of cardiovascular disease.
Cooking eggs increases the digestibility of their protein and the bioavailability of biotin (a B vitamin), as heat neutralises avidin, a protein in raw whites that blocks biotin absorption.
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
12.5 g · 25% DV target
2.90 g · 15% DV target
Not a benefit — best kept low
146 μg · 16% DV target
2.65 μg · 13% DV target
1.14 mg · 8% DV target
0.35 mg · 27% DV target
No diet tags available.
Seasonality has not been estimated for this ingredient yet.
Store in the main body of the fridge rather than the door to maintain constant temperature.
Lower carbon footprint than beef or lamb, but higher than most plant-based proteins.
The colour of an eggshell is determined solely by the breed of the hen and has no relationship to the egg's nutritional quality or flavour.