Egg (Large, Whole)
Evidence-based nutritional information, health benefits, and longevity research for egg (large, whole). Serving size: 1 large egg (50g)
Complete Nutritional Profile
Per 1 large egg (50g)
Health Benefits
Evidence-based health benefits of egg (large, whole)
Complete protein source with all 9 essential amino acids
Rich in choline for brain health and memory (27% DV per egg)
High-quality bioavailable protein for muscle preservation
Lutein and zeaxanthin for eye health and macular degeneration prevention
Vitamin D for bone health and immune function
Selenium for thyroid function and antioxidant protection
Longevity & Healthspan Research
Latest scientific evidence on egg (large, whole) and healthy aging
How to Use Egg (Large, Whole)
1 egg per day is safe for most healthy individuals. Up to 3 eggs per day appears safe based on recent research. Individuals with diabetes or cardiovascular disease should consult healthcare provider.
- Boiled: Retains all nutrients, no added fat
- Poached: Gentle cooking preserves nutrients
- Scrambled: Add vegetables for fiber and phytonutrients
- Avoid: Deep frying which adds unhealthy fats
Cooking eggs increases protein digestibility from 51% (raw) to 91% (cooked). Heat also destroys avidin, allowing biotin absorption.
- Pair with vegetables for fiber and phytonutrients
- Combine with whole grains for complete meal
- Vitamin D in eggs enhances calcium absorption from other foods
- Egg allergy (affects ~2% of children, most outgrow)
- Familial hypercholesterolemia (genetic high cholesterol)
- Some individuals may be hyper-responders to dietary cholesterol