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Nutritional analysis

The nutritional values of eggs and the contribution that they make to the diet are illustrated by the following tables. Data on the nutritional content of a single egg are based on a medium egg and all percentage composition figures relate to the contents, excluding the shell. For a medium egg the shell represents 12.8% and the edible portion 87.2% of the total weight of the egg. 

Nutritional analysis of egg without its shell1 

Constituent of egg

Amount per 100g egg*

Amount per medium egg**

Weight  g

100

50.6

Water g

76.8

38.9

Energy kJ/kcal

547/131

277/66

Fat g

9.0

4.6

Saturated fatty acids g

2.5

1.3

Monounsaturated fatty acids g

3.4

1.7

Polyunsaturated fatty acids (PUFA) g

1.4

0.7

n-3 PUFA g

0.13

0.07

   of which docosahexaenoic acid (DHA) g   

0.06

0.03

n-6 PUFA g

1.31

0.66

Cholesterol mg

350

177

Carbohydrate g

0

0

Dietary fibre g

0

0

Protein g

12.6***

6.4

*Equivalent to the edible portion of 2 medium eggs. Assumes edible portion = 87.2%. Actual edible portion of 2 average medium eggs =101g

**Average weight 58g, values are for edible contents only

*** 2 medium eggs provide 28% of RNI (Reference Nutrient Intake) for protein for an adult woman2

 

Recommended intakes for vitamins and minerals

The body requires different amounts of each vitamin and mineral because each has a different function. People also have variable requirements according to their age, sex, level of activity and state of health. The UK Department of Health has drawn up Dietary Reference Values (DRVs) for all nutrients for all different groups of healthy people in the UK2.

The Reference Nutrient Intake (RNI) is set at a level that is considered to be adequate or more than adequate for almost all (97.5%) of the population. By generally consuming more than the RNI it is likely that a person's requirements will be met.  

However, for the purposes of food labelling and advertising, separate Reference Intakes (RIs), which differ from UK RNIs, have been developed by the European Commission3,4 and are used in the UK and across Europe. 

Nutrition claims on packs or in advertising can only be made if a food contains a significant amount of a particular vitamin or mineral3,4. If 100g of the food contains at least 15% of the RI it can be claimed to be ‘a source’ of that nutrient; if it contains more than 30% of the RI it can be claimed to be a ‘good source of’ or ‘high/rich in’ that nutrient.

The tables below show the vitamin and mineral content of eggs, the percentage of the EU RIs provided by 100g egg, and the percentage of the UK RNIs for adult women provided by one medium egg.

 

Vitamins 

Constituent of egg

Amount per 100g egg*

% RI4

Amount per medium egg**

% of RNI2 for an adult female 19-50 years provided by a medium egg

Vitamin A µg

126

15.8

64

10.7

Vitamin D µg

3.2

63.0

1.6

16.0***

Vitamin E mg

1.3

10.8

0.7

****

Vitamin K2 µg

7

9.3

3.5

****

Thiamin (vitamin B1) mg

0.08

7.3

0.04

5.0

Riboflavin (vitamin B2) mg

0.5

35.7

0.25

22.7

Niacin mg

0.05

0.3

0.03

0.2

Vitamin B6 mg

0.13

9.3

0.07

5.8

Folate µg

47

23.5

24

12.0

Vitamin B12 µg

2.7

108

1.4

93

Biotin µg

20

40

10

****

Pantothenic Acid mg

1.4

23.3

0.7

****

Choline5 mg

285

36****

144

71****

*Equivalent to the edible portion of 2 medium eggs. Assumes edible portion = 87.2%. Actual edible portion of 2 average medium eggs =101g

**Average weight 58g, values are for edible contents only

*** Beyond age 65 years RNI is 10µg

**** Adequate Intake (AI) - 400mg per day for adults (European Food Safety Authority 2016)

Minerals and trace elements

Constituent of egg

Amount per 100g egg*

% RI4

Amount per medium egg**

% of RNI2 for an adult female 19-50 years provided by a medium egg

Sodium mg

154

***

78

5.0

Potassium mg

145

7.3

73

2.0

Calcium mg

46

5.8

23

3.3

Phosphorus mg

179

25.6

91

16.6

Magnesium mg

13

3.5

7

2.6

Chloride mg

180

22.5

91

3.6

Iron mg

1.7

12.1

0.9

6.1

Zinc mg

1.1

11.0

0.6

8.6

Copper mg

0.05

5.0

0.03

32.5

Iodine µg

50

33.3

25

17.9

Selenium µg

23

41.8

12

20

*Equivalent to the edible portion of 2 medium eggs. Assumes edible portion = 87.2%. Actual edible portion of 2 average medium eggs =101g

**Average weight 58g, values are for edible contents only

*** No RI

1 Department of Health (2013) (link is external) and Finglas PM et al. (2015) McCance and Widdowson’s The Composition of Foods, Seventh summary edition. Cambridge: Royal Society of Chemistry

2 Dietary Reference Values for Food Energy and Nutrients for the United Kingdom. Department of Health Report on Health and Social Subjects 41, 1991

3 European Parliament and Council (2006) Regulation No 1924/2006 on Nutrition and Health Claims made on Foods. Official Journal of the European Union L404

4 European Commission (2008) Commission Directive 2008/100/EC amending Council Directive 90/496/EEC on nutrition labelling for foodstuffs as regards recommended daily allowances, energy conversion factors and definitions. Official Journal of the European Union L285/9

5 European Food Safety Authority (EFSA) Dietary Reference Values for Choline, EFSA Journal 2016;14(8):4484

All information checked by an independent Registered Nutritionist/Dietitian

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