Egg Nutrition

Iowa eggs are the nutritious, inexpensive, quick-to-cook, answer for any meal. In fact, it’s their compact 70 calorie package offering 13 essential vitamins and minerals, high-quality protein, and antioxidants, that make them one of the most popular foods in the World. And, they are perfect for just about everyone. 

Eggs are Nutrient Dense

Eggs, those precious all-natural gems, pack a nutritious punch into your daily meals. Eggs are rich in protein and loaded with vitamins and minerals with relatively few calories.


Iowans who want to get healthy need look no further than the “Incredible, Edible, Egg” for the high-quality protein that fuels everything from weights to running. Two eggs at 140 calories and 14g of protein equal most “nutrition bars” on the market without all the added preservatives and artificial sweeteners. Frankly, egg protein is the standard by which all other protein sources measure themselves. Additionally, if you are simply cutting portion sizes and are looking for something to feel fuller longer and keep your energy up, the protein in eggs can handle that, and ultimately help you maintain a healthy weight. 


nullHens with brown feathers lay brown-shelled eggs, while white hens lay white-shelled eggs. But the color of an egg has no relationship to egg quality, flavor, or nutritional value.




nullIowa eggs are great to have on hand all the time. They are quick, nutritious, and everyone loves them. But, you can keep an egg too long. Eggs are a perishable, and proper egg safety and handling is very important. The most frequently asked questions follow, but if you want more, visit



Are eggs safe for pregnant women? Yes! And there are HUGE benefits to women who consume eggs during pregnancy, and their babies. Naturally you have the protein needed for extra energy, but eggs are an excellent source of choline, a nutrient considered essential for normal fetal/infant brain development and for memory, even later in life. Pregnant women also must watch to make sure they do not become anemic, luckily eggs have the perfect mix of heme and non-heme iron which is well-absorbed – great during pregnancy and while breastfeeding.


We all know children can be picky, but with the flexibility eggs offer they are an easy way to get superior protein into their diet – a key to healthy growth – without an argument. You can keep it basic with scrambled, fried or hard-boiled eggs, or make them part of something amazing from pizza to pasta to yes, the thing kids won’t turn down dessert. Plus, if you serve eggs for breakfast, evidence has shown that the nutrient-packed favorite increases focus and performance for your kids at school.

An Egg a Day is Ok!

Looking for a super food in your diet?

Turn to eggs. Eggs pack a nutritious punch with several key nutrients that contribute to good health. They are one of nature’s most nourishing creations. Eggs are an affordable, convenient source of high quality protein with varying amounts of the 13 essential vitamins and minerals. To top it off one egg has only 70 calories, so eggs are considered a nutrient dense food, meaning a high amount of nutrition compared to their calorie content. In addition, scientists often use egg protein as the standard against which they judge all other proteins. Based on the essential amino acids it provides, egg protein is second only to mother’s milk for human nutrition. All this great nutrition for only 15 cents an egg!

nullYou may wonder which part of the egg is better for you, the yolk or white. If it’s protein you’re after, don’t rely on the whites alone. While they supply about 60 percent of an egg’s protein – as well as niacin, riboflavin, magnesium, and potassium – the yolks steal the nutritional show. Contributing to eye health and brain function, the bright yellow center contains many other key vitamins and minerals, including vitamin D, selenium, riboflavin, phosphorus, B12 and more.

Cholesterol is also found in the yolk, but more than 40 years of research has shown that healthy adults can eat eggs without significantly affecting their risk for heart disease. According to a new U.S. Department of Agriculture (USDA) nutrition data, eggs are lower in cholesterol than previously recorded. The USDA recently reviewed the nutrient composition of standard large eggs and results show the average amount of cholesterol in one large egg is 185 mg., a 14 percent decrease. For pregnant women, whole eggs can be particularly important for their abundance of B vitamins – nutrients that influence a baby’s brain and nervous system development. Eggs also contain vitamin D, which increases the body’s metabolism of calcium and assists with proper immune function.