Nutritional Information

  • Two large eggs = ±155 calories.

  • Eggs contain the highest quality food protein known – it is often the standard by which all other proteins are judged.

  • Eggs are second only to mother's milk for human nutrition.

  • In addition to the 9 essential amino acids (essential proteins that the body cannot create itself), there are another 9 amino acids in an egg.

  • A moderate amount of fat (± 5 grams) is found in a large egg yolk.

  • An egg yolk is one of the few foods that contain Vitamin D, the sunshine vitamin, which is good for the immune system.

  • One large egg contains 213 mg cholesterol, which needs to be present in the body to produce vitamin D.

  • One large egg provides 3% of the Recommended Daily Allowance (RDA) for calcium-essential for building and maintaining bones and teeth and other functions associated with the blood and muscles. Calcium is mostly found in the yolk.


Egg Size






Extra Large





Hover over dots for more info:

  • Shell

    Outer covering of egg, composed largely of calcium carbonate

    May be white or brown depending in breed of chicken

    Color does not affect egg quality, cooking characteristics, nutritive value or shell thickness

  • Air Cell

    Pocket of air formed at the large end of the egg

    Caused by the contraction of the contents during cooling after laying

    Increases in size as egg ages

  • Shell membranes

    Two membranes-inner and outer shell membranes surround albumen

    Provide protective barrier against bacterial penetration

    Air cell forms between these two membranes

  • Thin albumen (white)

    Nearest to the shell

    Spreads around thick white of high-quality egg

  • Thick albumen (white)

    Major source of egg riboflavin and protein

    Stands higher and spreads less in higher-grade eggs

    Thins and becomes indistiguishable from thin white lower-grade eggs

  • Chalazae

    Twisted, cordlike strands of egg white

    Anchor yolk in center of egg

    Prominent chalazae indicate freshness

  • Vitelline (Yolk) membrane

    Hold yolk content

  • Germinal disc

  • Yolk

    Yellow portion of egg

    Colour varies with feed of the hen, but doesn't indicate nutritive content

    Major source of egg vitamins, minerals and fat

Composition of eggs

The shell represents about 11% of the mass of an average egg, the albumin 58% and the yolk 31%. The composition of the albumin and the yolk differs remarkably. The yolk is more concentrated than the albumin and therefore contains more nutrients.