If you're looking for a healthy and nutritious breakfast option, look no further than a single organic grade A brown egg. Weighing in at 50 g, this egg packs a great combination of vitamins and minerals within its shell.

Not only is this egg easy to cook and eat, but it also provides a wealth of nutritional benefits. Let's explore some of the key nutritional information you need to know to better understand the value of eggs in your diet.

In this article, we'll share some of our favorite recipes and ideas for incorporating eggs into your daily diet to help you enjoy all the benefits they offer.

Calories in 1 Egg

A single organic grade A brown egg contains around 70 calories, making it a great choice for a healthy, low-calorie breakfast or snack option. Additionally, eggs are incredibly filling and satisfying, which can help you feel fuller for longer and prevent overeating later in the day.

Protein in 1 Egg

Eggs are an excellent source of high-quality protein, with a single 50 g egg containing around 6 grams of protein. This is important for building and maintaining muscle mass, as well as supporting healthy immune function. In fact, eggs are one of the most nutrient-dense sources of protein available, meaning they pack in a lot of essential amino acids and other key nutrients alongside their protein content.

Fat in 1 Egg

While eggs do contain some fat, it's primarily the healthy unsaturated type. A single 50 g egg contains around 5 grams of fat, with just 1.5 grams of that coming from saturated fat. This means that eggs can be a great addition to a heart-healthy diet, as they won't contribute to high cholesterol levels or other related health concerns.

Cholesterol in 1 Egg

For many years, eggs were considered a dietary no-no due to their high cholesterol content. However, recent research has shown that dietary cholesterol doesn't necessarily have as big an impact on blood cholesterol levels as previously believed. A single organic grade A brown egg typically contains around 185 mg of cholesterol, which is just over half of the recommended daily limit for most individuals. As such, eggs can be a healthy and nutritious part of a balanced diet.

Carbohydrates in 1 Egg

Eggs are naturally low in carbohydrates, with a single 50 g egg containing just 0.3 g of carbs. This makes them an ideal food choice for individuals following a low-carbohydrate or ketogenic diet. However, it's worth noting that many egg-based dishes (such as omelets or frittatas) may contain added carbohydrates from other ingredients, so it's important to check labels and nutritional information carefully.

Potassium in 1 Egg

In addition to their protein and healthy fat content, eggs are also a good source of important minerals like potassium. A single 50 g egg contains around 60 mg of potassium, which plays a vital role in maintaining a healthy heart, muscles, and nervous system. Combined with their other nutrients, this makes eggs a well-rounded and healthy food choice that can contribute to overall well-being and vitality.

Vitamin D in 1 Egg

Vitamin D is an essential nutrient that plays a role in bone health, immune function, and more. While it's most commonly associated with sunlight exposure, eggs are also a good source of vitamin D. A single organic grade A brown egg contains around 41 IU of vitamin D, which is just over 10% of the recommended daily allowance (RDA) for most adults.

Calcium in 1 Egg

Alongside vitamin D, calcium is another essential nutrient for maintaining strong and healthy bones. While eggs aren't generally considered a major source of calcium, they do contain small amounts of this crucial mineral. A single 50 g egg contains around 24 mg of calcium, which is just over 2% of the RDA for most adults. While this may not seem like a lot, every little bit helps when it comes to supporting bone health over time.

Iron in 1 Egg

Iron is an important mineral that helps to transport oxygen throughout the body and support healthy red blood cell production. While eggs aren't a major source of iron, they do contain small amounts of this nutrient. A single 50 g egg contains around 0.6 mg of iron, which is just over 3% of the RDA for most adults. While this may not be a huge amount, it can still contribute to overall iron intake and support healthy bodily function over time.

Sodium in 1 Egg

While sodium is an essential mineral that's required for many basic bodily functions, it's also one that many people tend to consume too much of in their diets. A single organic grade A brown egg typically contains around 70 mg of sodium, which is just over 3% of the recommended daily limit for most individuals. While this is a relatively small amount, it's worth bearing in mind when planning meals or incorporating eggs into your diet.