Role of eggs

Eggs are nutritional powerhouses that play an important role in maintaining a healthy diet. Therefore, the importance of food safety and environmental security is taken very seriously by the Australian egg industry. Our strict quarantine laws help to ensure that contaminants from other countries never reach our shores. As a result, Australian consumers can enjoy Australian eggs and have great confidence that they are eating a food, not only rich in vitamins and minerals, but one that is second to none for food safety quality.

Eggs and Cholesterol

A recent survey showed that more than 50% of doctors incorrectly believe that dietary cholesterol has a moderate to significant effect on serum cholesterol levels.

Research conducted over the past 50 years shows egg consumption has only a small effect on raising total serum cholesterol levels in healthy people. Increasing dietary cholesterol from eggs by 100mg daily (equivalent to 3-4 eggs per week) results in an increase of only 0.05mmol/L in LDL cholesterol in most people. This effect is even less when saturated fat intake is low.

There are certain groups in the population, like those with diabetes, hyper-responders of dietary cholesterol and those with hyperlipidemia for whom more research is needed so that recommendations can be made as to how many eggs can be incorporated into different diets.

However, prudent advice based on the literature, is that 3-4 eggs per week as a part of a balanced diet is not associated with increased risk.

Eggs should be considered in the same way as other protein rich foods and enjoyed in moderation as part of a balanced diet

Nutritional value

Nutrition Information per serving
( 2 large eggs = 104 g serving)


 % Daily Intake* / Recommended
Dietary Intake** (RDI)†		 Per Serving
Protein 25%* 12.7g
Vitamin A 32%** 239mcg
Riboflavin 29%** 0.5mg
Vitamin B12 43%** 0.9mg
Vitamin D 8%** 0.8mcg
Vitamin E 24%** 2.4mg
Folate 48%** 97mcg
Iron 14%** 1.6mg
Zinc 4%** 0.5mg

† The percentage RDIs are based on RDI values used on food labels.
Source: NIP Study on Australian Eggs, Australian Egg Corporation Limited Oct07-Mar08

The following graph shows the decrease in serum LDL cholesterol when replacing 10% of daily energy intake from saturated fat with carbohydrate, compared to a daily 200mg decrease in dietary cholesterol.

On the flip side

Eggs provide nutrients that may be associated with protection from the risk factors for CVD. Two large eggs (1 serve = 104g) provide:

  • 48% of the Recommended Dietary Intake (RDI) for folate (97 mcg)
  • 180mg of omega-3 fatty acids
  • 24% RDI for vitamin E (2.4 mg)

Eggs also provide significant amounts of other important nutrients including riboflavin, vitamin B6, vitamin B12, pantothenic acid, vitamin A, vitamin D, iodine and selenium. Due to the variety of nutrients found in eggs, a US study has shown egg consumers have higher intakes of vitamins A, E, B12 and folate compared to non-egg consumers.

Eggs and Obesity

In a healthy western population, there is insufficient evidence to restrict egg intake as part of a healthy diet. Eggs should be considered in a similar way as other protein rich foods and selected as part of a varied diet that is low in saturated fat, high in dietary fibre and contains a variety of cardio-protective foods such as fish, wholegrains, fruit, vegetables, legumes and nuts.

Recent research shows that the satiety provided by eating eggs, which are rich in high quality protein, may assist in weight management. In a survey which examined beliefs and practises around egg intake 27-28% of respondents restricted their egg intake because they were either trying to lose weight, improve their diet or thought that eggs were fattening.

However, one serve of eggs provides only 15% of a person’s daily fat requirements, while being a good source of high quality protein and providing at least 11 vitamins and minerals. This standard serve of eggs is also low in kilojoules, providing 7% of a person’s daily kilojoule requirements – approximately a similar kilojoule count as two medium apples or two small slices of whole grain bread.

A review of dietary protein in the regulation of food intake has shown that protein makes a stronger contribution to satiety than carbohydrates and fat, and also causes greater suppression of food consumption.

Consequently, individuals experience reduced hunger on a higher-protein low-kilojoule diet resulting in better compliance.

A British Nutrition Foundation 2006 review paper included a summary of key studies promoting the satiating effect of eggs in assisting weight control. The researchers concluded that “moderate consumption of eggs (one to two eggs per day) should be actively encouraged as part of an energy restricted, weight-losing dietary regimen”.

Though few studies have specifically examined the effect of eggs on weight loss, new evidence supports the inclusion of eggs in energy restricted diets, with one study suggesting eggs may even enhance weight loss.