Eggs

Egg, whole, raw, fresh

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Eggs FAQ

Table of Contents

• Are eggs vegetarian?
• Are eggs gluten free?
• Are eggs halal?
• Are eggs high in cholesterol?
• Are eggs vegan?
• Are eggs keto?
• Are eggs kosher?
• Are eggs low FODMAP?
• Are eggs high in iron?
• Are eggs high in protein?
• Are eggs high in potassium?
• Are eggs high in histamine?
• What are some alternatives to eggs?
• Are eggs high in fat?
• Are eggs high in calcium?
• Are eggs high in fiber?
• Do eggs increase testosterone?
• Are eggs high in sodium?
• Are eggs paleo?
• Are eggs high in carbs?
• Do eggs contain lactose?
• Are eggs high in saturated fat?
• Are eggs high in sugar?
• Do eggs contain healthy fats?
• Are eggs a good source of magnesium?
• Are eggs a good source of omega-3?
• Are eggs a good source of zinc?
• Are eggs high in antioxidants?
• Are eggs high in folate?
• Are eggs high in omega-6?
• Do eggs contain B vitamins?
• Are eggs a good source of collagen?
• Are eggs a good source of Vitamin A?
• Are eggs high in biotin?
• Are eggs high in choline?
• Are eggs high in Vitamin C?
• Are eggs high in HDL (High-Density Lipoprotein)?
• Do eggs contain DHA (Docosahexaenoic Acid)?
• Do eggs contain lectins?
• Are eggs high in lysine?
• Are eggs high in oxalate?
• Are eggs high in tyramine?
• Are eggs high in uric acid?
• Do eggs contain selenium?
• Are eggs high in acid?
• Are eggs high in arginine?
• Are eggs high in glutamate?
• Are eggs low in phosphorus?
• Are eggs low in purines?
• Do eggs contain tryptophan?
• Do eggs contain estrogen?
• Do eggs contain vitamin K?
• Do eggs increase libido?
• Do eggs increase cortisol?
• Can you eat eggs on the Atkins diet?
• Can you eat eggs on the DASH diet?
• Can you eat eggs on the Mediterranean diet?
• Do eggs contain vitamin D?
• Are eggs high in taurine?
• Are eggs high in triglycerides?
• Are eggs good for fertility?
• Do eggs contain riboflavin?
• Are eggs whole30 compliant?

Are eggs vegetarian?

Yes, eggs are considered vegetarian in certain vegetarian diets (lacto-ovo-vegetarian or ovo-vegetarian diets) because while they are animal-based, they are not a product of animal slaughter. Eggs are often included in a vegetarian diet as a good source of protein.

Are eggs gluten free?

Yes, eggs are naturally gluten free. However, certain preparations of eggs might include ingredients that contain gluten, such as bread coatings or sauces. Always check the ingredients if you’re purchasing pre-made meals that include eggs.

Are eggs halal?

Yes, eggs are generally considered halal. However, the eating method should also align with halal requirements. For example, the egg should not be cooked using alcohol or on the same cooking utensils with any non-halal meats. If you’re eating out or buying pre-made egg products, you might want to ensure the producer is certified halal.

Are eggs high in cholesterol?

Yes, eggs are high in cholesterol. A single large egg contains about 186 milligrams of cholesterol, all of which is found in the yolk. This makes up 62% of the recommended daily value for cholesterol. In terms of daily values, the dietary guidelines from organizations such as the American Heart Association recommend that people aiming for heart health should limit their cholesterol intake to no more than 300 milligrams per day. However, it’s important to remember that cholesterol in food doesn’t raise blood cholesterol as much as trans fats or saturated fats do, and eggs are a good source of beneficial nutrients as well, such as proteins, vitamins, and minerals. Always consider the overall diet and lifestyle habits when thinking about cholesterol and health.

Are eggs vegan?

No, eggs are not considered vegan. Veganism is a lifestyle and dietary choice that abstains from consuming or using any animal products. Since eggs come from chickens, they are considered an animal-based food and are not consumed in a vegan diet.

Are eggs keto?

Yes, eggs are appropriate on the ketogenic, or keto, diet. An average medium-sized egg contains less than 1 gram of carbohydrates, which fits perfectly within the low-carb parameters of the keto diet. In addition, eggs are high in fat and protein, containing about 5 grams of fat and 6 grams of protein, which contributes to feelings of satiety, making them an excellent food choice for those on the keto diet.

Are eggs kosher?

Yes, as long as they are from a kosher bird (such as a chicken), and contain no blood, eggs are kosher. According to Jewish dietary laws, known as kashrut, eggs must be checked individually for blood spots, which would make them non-kosher. The eggs should also be prepared in accordance with kosher rules and not come into contact with any non-kosher ingredients or utensils.

Are eggs low FODMAP?

Yes, eggs are low in FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides, And Polyols). FODMAPs are carbohydrates that some people have difficulty digesting and can cause digestive problems. Eggs contain negligible amounts of these carbohydrates and are generally well-tolerated on a low FODMAP diet. However, they should be prepared without high FODMAP ingredients such as onions or wheat-based bread for people following a strict low FODMAP diet.

Are eggs high in iron?

No, eggs are not high in iron. A single large egg contains approximately 0.9 mg of iron, which is roughly 5% of the daily recommended intake of 18 mg for adults.

Are eggs high in protein?

Yes, eggs are considered a good source of protein. One large egg contains about 6.5 grams of protein. Dietary reference intakes suggest that adults consume 10% to 35% of their total calories from protein, so if an individual consumes a 2,000-calorie diet, they would need roughly 62 grams of protein — which eggs would help them meet.

Are eggs high in potassium?

No, eggs are not rich in potassium. One large egg contains approximately 69 mg of potassium, which is approximately 1% of the daily recommended intake of 4700 mg for adults.

Are eggs high in histamine?

Not typically, eggs are not naturally high in histamine, a compound involved in local immune responses. However, they can potentially trigger histamine release in certain individuals who have a sensitivity or allergy to them. It’s important to consult with a healthcare provider if you suspect a histamine intolerance.

What are some alternatives to eggs?

If you need to substitute eggs in a recipe or if you’re following a vegan diet, there are several alternatives you can use. Common egg substitutes include:

– For baking, mashed bananas or applesauce can often be used in a 1:1 ratio for eggs. For example, if a recipe calls for one egg, you can use 1/4 cup of mashed bananas or applesauce instead.

– Flaxseeds or chia seeds soaked in water can also replicate the binding properties of eggs. Typically, 1 tablespoon of seeds soaked in 3 tablespoons of water equals 1 egg.

– Commercial egg replacement products are also available, such as Bob’s Red Mill Egg Replacer or Ener-G Egg Replacer.

Are eggs high in fat?

Yes, eggs are relatively high in fat. A large egg contains about 5 grams of fat, which is 6% of the Recommended Daily Value. However, it’s important to remember that the type of fat matters – and most of the fat in eggs is monounsaturated and polyunsaturated fats, which are considered heart-healthy fats.

Are eggs high in calcium?

Eggs contain a small amount of calcium. One large egg contains approximately 28mg of calcium, which is about 2% of the Recommended Daily Value. Therefore, eggs are not considered a high source of calcium.

Are eggs high in fiber?

No, eggs do not contain any dietary fiber. If you’re looking to increase your fiber intake, consider pairing your eggs with high-fiber foods like whole grain bread, berries, or leafy vegetables.

Do eggs increase testosterone?

Eggs, particularly the yolks, are rich in cholesterol and healthy fats, two nutrients that are essential for the production of testosterone. While eating eggs alone won’t drastically increase your testosterone levels, it can contribute to a diet that supports healthy testosterone production.

Are eggs high in sodium?

No, eggs are not high in sodium. A large egg typically contains about 71 milligrams of sodium which is roughly 3% of the recommended daily value of 2,300 milligrams. However, the method of preparation or additives like salt and sauces can increase its sodium content significantly.

Are eggs paleo?

Yes, eggs are paleo. They are a natural source of protein and fit within the guidelines of a paleo diet, which encourages eating foods that were available during the Paleolithic era.

Are eggs high in carbs?

No, eggs are not high in carbs. A large egg contains less than 1 gram of carbohydrates, making it a low-carb food. This is just a fraction of the daily carbohydrate intake recommendation for adults which is roughly 130 grams. Eggs primarily are a good source of protein and healthy fats.

Do eggs contain lactose?

No, eggs do not contain lactose, which is the sugar found in dairy products. This means they are a suitable choice for those who are lactose intolerant or are following a lactose-free diet.

Are eggs high in saturated fat?

The saturated fat content in eggs is not particularly high, especially when compared to some other foods. One large egg contains about 2 grams of saturated fat, which is about 8% of the daily recommended intake for adults, which is 20 grams. Saturated fat is not inherently bad, but it is important to incorporate it into a balanced diet that includes other types of fats.

Are eggs high in sugar?

No, eggs are not high in sugar. In fact, they contain almost no sugar at all. This makes them a great choice for those who are monitoring their sugar intake or are on a low-carb or ketogenic diet.

Do eggs contain healthy fats?

Yes, eggs contain healthy fats. While the egg yolk does contain saturated fat as mentioned earlier, it also contains unsaturated fats including monounsaturated and polyunsaturated fats, which are considered heart-healthy. One large egg contains roughly 2 grams of monounsaturated fats and 1 gram of polyunsaturated fats. It is generally recommended to consume between 20 to 35% of your daily calories from fats, with the majority of these being unsaturated fats.

Are eggs a good source of magnesium?

No, eggs are not considered a good source of magnesium. One large egg contains about 6 mg of magnesium. Considering the recommended daily intake for men and women is around 420 mg and 320 mg respectively, eggs only provide a very small amount.

Are eggs a good source of omega-3?

Yes, but it varies significantly depending on the egg. Regular eggs contain small amounts of Omega-3, but certain types of eggs like those from hens fed with flaxseed or fish oil, termed as Omega-3 enriched eggs, are much higher. These can contain up to 350 mg per egg, which is a significant portion of the recommended daily intake of 250-500 mg for adults.

Are eggs a good source of zinc?

Eggs do contain zinc but they are not considered a high source. A large egg contains around 0.6 mg of zinc. The recommended daily intake of zinc for adults is around 8 mg for women and 11 mg for men, so one would need to consume quite a number of eggs to meet the daily requirement.

Are eggs high in antioxidants?

Eggs do contain antioxidants, but they are not extremely high in them compared to some other foods. The yolks are especially rich in the antioxidants lutein and zeaxanthin, which can contribute to eye health. One large egg contains approximately 0.33 mg of lutein and zeaxanthin combined. There is no established recommended daily intake level for these antioxidants, but studies suggest a minimum of 6-10 mg to receive eye health benefits.

Are eggs high in folate?

Eggs do contain some folate, but they are not considered a high source of this vitamin. A large egg has around 24 micrograms of folate, which is approximately 6% of the recommended daily value (DV) of 400 micrograms for adults.

Are eggs high in omega-6?

Eggs do contain omega-6 fatty acids, with an average large egg delivering around 574 milligrams. However, this is a moderate amount in comparison with certain other foods. The daily intake recommendation for omega-6 varies depending on age and sex, with adult males needing about 17 grams per day and adult females needing about 12 grams per day.

Do eggs contain B vitamins?

Yes, eggs are an excellent source of several B vitamins. They contain Vitamin B2 (riboflavin), B5 (pantothenic acid), B9 (folate), B12 (cobalamin), and Vitamin B6. A large egg contains about 0.45 mg of Vitamin B2 which is approximately 35% of the recommended daily value of 1.3 mg for adults, and about 0.9 µg of B12 which is around 38% of the 2.4 µg daily value.

Are eggs a good source of collagen?

While eggs do not directly provide collagen, they are a great source of proline and other amino acids that are essential for the body’s production of collagen. The yolk of an egg, specifically, is high in nutrients that can support collagen production such as Vitamin A and Vitamin E. However, if you’re directly looking for foods high in collagen, bone broth or marine collagen could be better options.

Are eggs a good source of Vitamin A?

No, eggs are not considered a good source of Vitamin A, but they do contain a decent amount. A large egg typically contains around 80 micrograms of Vitamin A, which is about 9% of the recommended daily intake for adults (900 micrograms for men, 700 micrograms for women).

Are eggs high in biotin?

Yes, eggs, especially egg yolks, are one of the richest dietary sources of biotin. A whole cooked egg provides approximately 10 micrograms of biotin, which is a third of the recommended daily intake (30 micrograms for adults). Please note that consuming raw egg whites can interfere with the absorption of biotin due to a protein called avidin.

Are eggs high in choline?

Yes, eggs are an excellent source of choline. One large egg contains about 147 milligrams of choline, which is roughly a third of the recommended daily intake for adult (550 milligrams for men and 425 milligrams for women).

Are eggs high in Vitamin C?

No, eggs do not contain any significant amount of Vitamin C. It’s therefore necessary to get this essential nutrient from other dietary sources like citrus fruits, berries, bell peppers, and dark leafy greens.

Are eggs high in HDL (High-Density Lipoprotein)?

Though eggs do contain cholesterol, they do not directly increase the HDL (High-Density Lipoprotein), often referred to as ‘good cholesterol’ in your blood. However, some studies show that egg consumption can change LDL (bad) cholesterol from small, dense LDL to large LDL, which is linked to a reduced heart disease risk.

Do eggs contain DHA (Docosahexaenoic Acid)?

Yes, eggs do contain DHA, a type of Omega-3 fatty acid. Typical hen eggs contain around 37 mg of DHA per large egg (50g). There’s no set in stone recommended daily value for DHA, but health organizations often recommend 250-500mg of combined EPA and DHA (along with other omega-3s) per day. However, some varieties of “Omega-3 eggs” are enriched with DHA and may contain 100-600mg per egg by feeding hens a diet rich in foods like flaxseeds and fish oils.

Do eggs contain lectins?

No, eggs do not contain lectins. Lectins are proteins found in a wide variety of foods, especially in grains, beans and legumes, some fruits, and nightshade vegetables, but they are not found in eggs.

Are eggs high in lysine?

Yes, eggs are a good source of lysine, an essential amino acid. A single, large egg (50g) contains about 0.48g of lysine. While recommended daily values can vary based on factors such as age and overall health, an often recommended amount is 1g per day for an adult, making eggs a significant source of this nutrient.

Are eggs high in oxalate?

No, eggs are not a high source of dietary oxalates. Oxalates are naturally occurring organic acids found in a wide variety of foods, and the body can also produce them. The average oxalate content in a large egg is around 2-3 mg, which is considered low. By comparison, high oxalate foods typically contain above 100 mg per serving.

Are eggs high in tyramine?

No, eggs are not a significant source of tyramine. Tyramine is a monoamine compound often found in aged and fermented foods. The tyramine content in a large boiled egg is generally less than 1 mg, which is considered low. High tyramine foods contain more than 10 mg per 100 g serving.

Are eggs high in uric acid?

No, eggs are considered to be low in purines, compounds that break down into uric acid within the body. A large egg contains about 15 mg of purines, which is much lower than high purine foods like certain meats and seafood, which can contain 100-1000 mg of purines per 3 ounce serving.

Do eggs contain selenium?

Yes, eggs are a good source of selenium. A large egg contains around 15.8 micrograms of selenium. The recommended daily allowance for selenium for adults is 55 micrograms, therefore a large egg provides about 29% of the daily requirement.

Are eggs high in acid?

No, eggs are not high in acid. As protein-rich food, they are slightly acidic due to their amino acid contents, but they don’t contribute significantly to the body’s overall acidity. Therefore, those on low-acid diets can usually consume eggs without concern.

Are eggs high in arginine?

Yes, eggs are considered a fairly good source of arginine, an essential amino acid. One large egg contains approximately 0.4 grams of arginine. The recommended daily intake for arginine, though not precisely established, is suggested to range from 2 to 3 grams for a healthy adult. Therefore, eggs certainly contribute towards reaching this intake, but they should be a part of a balanced diet rich in various sources of proteins.

Are eggs high in glutamate?

Eggs do contain glutamate, but they are not very high in this amino acid. An average large egg contains about 138 milligrams of glutamate. Glutamate doesn’t have a recommended daily intake, but it’s worth noting that it’s a naturally occurring amino acid found in almost all foods containing protein and it is safe for consumption in natural, unprocessed foods like eggs.

Are eggs low in phosphorus?

No, eggs contain a moderate amount of phosphorus. One large egg contains approximately 86 milligrams of phosphorus. The recommended daily intake of phosphorus for adults is 700 milligrams per day, thus eggs can contribute significantly to this nutritional requirement.

Are eggs low in purines?

No, eggs are not considered low in purines. On average, one large egg contains approximately 6 milligrams of purines. While not as high as some foods such as certain meats and seafood, eggs are not categorized as a low purine food. Purine levels are of particular interest to individuals managing conditions such as gout, where minimizing dietary purines may be advisable.

Do eggs contain tryptophan?

Yes, eggs do contain tryptophan. A large egg contains about 0.13 grams of tryptophan, which makes up roughly a quarter of the recommended daily intake for an adult male or female (0.5 grams). Tryptophan is one of the nine essential amino acids the body cannot synthesize and it plays a vital role in production of serotonin, a neurotransmitter that helps regulate sleep and mood.

Do eggs contain estrogen?

No, eggs do not contain any estrogen. The idea that eggs might contain hormones comes from the fact that they are produced by female chickens, but these hormones do not pass into the egg. Consuming eggs will not affect the consumer’s hormone levels.

Do eggs contain vitamin K?

Yes, eggs do contain vitamin K, especially in the yolk. One large egg provides approximately 0.3 micrograms of vitamin K, or less than 1 percent of the average recommended daily intake for adults, which is 120 micrograms for men and 90 micrograms for women. Vitamin K is essential for normal blood clotting and bone metabolism.

Do eggs increase libido?

There’s a common belief that eggs, being a rich source of protein and vitamins, may help improve libido. But scientific evidence to directly link egg consumption to an increased libido is currently lacking. However, eggs do contain vitamin B6 and B5 which help balance hormone levels and fight stress, potentially improving sexual health indirectly.

Do eggs increase cortisol?

No, eggs do not directly increase cortisol, which is a stress hormone produced by the adrenal glands. In fact, the high-quality protein and healthy fats in eggs can actually provide a steady source of energy that may help regulate your body’s cortisol level. However, everyone’s reaction to foods can be quite individual, so if you notice stress or discomfort after eating eggs, it may be beneficial to speak with a healthcare provider.

Can you eat eggs on the Atkins diet?

Yes, you can eat eggs on the Atkins diet. Eggs are a great source of protein and healthy fats. They contain approximately 6 grams of protein per egg and less than 1 gram of carbohydrates, making them perfect for the low-carb, high-protein Atkins diet.

Can you eat eggs on the DASH diet?

Yes, you can eat eggs on the DASH diet. The DASH (Dietary Approaches to Stop Hypertension) diet emphasizes balance of healthy fats, lean proteins, fruits, vegetables, and whole grains. Eggs are a part of this balanced approach, and are an excellent source of lean protein, with about 6 grams per egg, while also being rich in heart-healthy omega-3 fatty acids. Typically, it’s recommended to limit cholesterol intake to 300 mg per day. One large egg contains around 186 mg of cholesterol (all found in yolk), if cholesterol levels are a concern, opting for egg whites only would be beneficial.

Can you eat eggs on the Mediterranean diet?

Yes, you can eat eggs while following the Mediterranean diet. The Mediterranean diet is a heart-healthy eating plan influenced by the dietary patterns of Greece, Southern Italy, and Spain. It emphasizes plant foods, olive oil, fish, poultry, beans, and grains. Eggs are considered a part of the Mediterranean diet because they’re a source of high-quality protein. They can be consumed as part of a well-balanced meal that also includes plenty of fruits, vegetables, and whole grains.

Do eggs contain vitamin D?

Yes, eggs do contain Vitamin D. Eggs are a good source of vitamin D. In fact, eggs are one of the few natural food sources of Vitamin D, which is necessary for the absorption of calcium. One large egg typically contains around 41 IU (International Units) of Vitamin D, about 10% of the recommended daily value (DV). The Vitamin D content is primarily in the yolk, so make sure to eat the whole egg to get this nutrient.

Are eggs high in taurine?

No, eggs are not considered a high source of taurine. Taurine is a type of amino acid that’s found mainly in meat, fish, and shellfish. The average egg contains approximately 9.5mg of taurine per kilogram, making it a minor source at best. There is no official Recommended Daily Intake (RDI) for taurine, as it’s not considered an essential nutrient, but a typical diet tends to provide around 40-400mg per day.

Are eggs high in triglycerides?

Primarily, triglycerides come from fats and oils in the diet, and while an egg may contain fats, it’s not high in triglycerides. However, overconsumption can add to the body’s triglyceride load, just like consumption of any other food rich in fats. One egg has approximately 5 grams of total fat and significantly contributes to your healthy fat intake rather than largely influencing your triglyceride levels. The American Heart Association recommends a diet that includes no more than 13 grams of saturated fat per day, based on a 2,000-calorie diet.

Are eggs good for fertility?

Yes, eggs are beneficial for fertility in both men and women. They are a high-quality source of protein and are rich in multiple nutrients that play a role in fertility. These include vitamins B12, D, E, and K, selenium, choline, and omega-3 fatty acids. For instance, one large egg has about 270 IU of vitamin A, contributing about 5% of the recommended daily value. Additionally, choline found in eggs could benefit fetal brain development during pregnancy.

Do eggs contain riboflavin?

Yes, eggs are an excellent source of riboflavin (vitamin B2). One large egg contains about 0.26 mg of riboflavin, which makes up roughly 20% of the recommended daily intake (1.3 mg for adult men and 1.1 mg for adult women).

Are eggs whole30 compliant?

Yes, eggs are allowed on the Whole30 diet. They are a fantastic source of protein and essential nutrients and can be served in a variety of ways, making them an easy and versatile food to include in the diet. Whole30 encourages consuming foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re whole and unprocessed. As such, eggs fit perfectly within these guidelines.