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Eggs and fat

Fats are an essential part of any diet. Around 9% of the egg content is fat. The fat of an egg is found almost entirely in the yolk; there is less than 0.5% in the albumen.

Most of an egg’s total fatty acid composition is monounsaturated (approximately 38%). About a further 16% is polyunsaturated and only 28% is saturated.

An average medium size egg contains 177mg cholesterol, about 12% less than eggs contained twenty years ago. Full information on eggs and cholesterol.

Eggs are also rich in long chain omega-3 fatty acids, mainly in the form of DHA (docosahexaenoic acid). They therefore provide a useful alternative source of these important essential fatty acids, especially for people who do not consume oily fish. DHA contributes to normal brain function and normal vision. These beneficial effects are obtained with a daily intake of 250mg of DHA and of another fatty acid (EPA) from various dietary sources. An average medium egg provides about 70mg of omega-3 fatty acids. Full information on nutrients in eggs.

How much fat is in an egg?

Nutrition Information Per Small Egg (48 grams) Per Medium Size Egg (58 grams) Per Large Egg (68 grams) Per 100 grams
Fat (g) 3.7 4.6 5.4 9.0
Saturates (g) 1.0 1.3 1.5 2.5
Monounsaturates (g) 1.4 1.7 2.0 3.4
Polyunsaturates (g) 0.6 0.7 0.9 1.4

All information checked by an independent Registered Nutritionist/Dietitian

boiled eggs & wholegrain soldiers