Iowa Egg Farmers

Eggs, those precious all-natural gems, pack a nutritious punch into your daily meals. Nutritionally, eating an egg is like taking a multivitamin pill. Eggs are rich in protein and loaded with vitamins and minerals with relatively few calories. This makes eggs a nutrient dense food. Eating eggs everyday is a great way to assure you’re getting more of the good things your body needs and you want.

Here is the nutrient content of one large, raw, fresh egg.*

Nutrient Whole EggEgg WhiteEgg Yolk
Energycalories721755
Proteingrams6.33.62.7
Carbohydrategrams0.360.240.61
Total Fat grams4.80.064.5
Monounsaturated Fat grams1.802
Polyunsaturated Fatgrams100.72
Saturated Fatgrams1.601.6
Trans Fatgrams0.0200.02
Cholesterolgrams1860184
Cholinegrams1260.4116
Riboflavingrams0.20.150.09
Vitamin B12grams0.450.030.33
Folategrams24125
Vitamin DIU 41037
Vitamin AIU 2700245
Vitamin B6milligrams0.0900.06
Thiaminmilligrams0.0200.03
Vitamin E milligrams0.500.44
Seleniummilligrams15.46.69.5
Phosphorusmilligrams99566
Ironmilligrams0.880.030.46
Zincmilligrams0.650.010.39
Calciummilligrams28222
Sodiummilligrams71558
Potassiummilligrams695419
Magnesium milligrams641