Eggs – Nutritional Value

Per serving

Serving = per egg
(values might slightly vary depending on the size of the egg as well as what nourishment the hen received – if possible select free range eggs)

• Protein 2.7g (egg yolk) 3.6 g (egg white)

• Fat 4.5g (egg yolk) 0.05g (egg white)

• Calcium 21.9 mg (egg yolk) 2.3 mg (egg white)

• Magnesium 0.85 mg(egg yolk) 3.6 mg (egg white)

• Iron 0.4 mg 0.03 mg (egg yolk) (egg white)

• Phosphorus 66.3 mg (egg yolk) 5 mg (egg white)

• Potassium 18.5 mg (egg yolk) 53.8 mg (egg white)

• Sodium 8.2 mg (egg yolk) 54.8 mg (egg white)

• Zinc 0.4 mg (egg yolk) 0.01 mg (egg white)

• Copper 0.013 mg (egg yolk) 0.008 mg (egg white)

• Manganese 0.009 mg (egg yolk) 0.004 mg (egg white)

• Selenium 9.5 mcg (egg yolk) 6.6 mcg (egg white)

• Thiamin 0.03 mg (egg yolk) 0.01 mg (egg white)

• Riboflavin 0.09 mg (egg yolk) 0.145 mg (egg white)

• Niacin 0.004 mg (egg yolk) 0.035 mg (egg white)

• Pantothenic acid 0.51 mg (egg yolk) 0.63 mg (egg white)

• Vitamin B6 0.059 mg (egg yolk) 0.002 mg (egg white)

• Folate 24.8 mcg (egg yolk) 1.3 mcg (egg white)

• Vitamin B12 0.331 mcg (egg yolk) 0.03 mcg (egg white)

• Vitamin A 245 IU(egg yolk) 0 IU (egg white)

• Vitamin E 0.684 mg (egg yolk) 0 mg (egg white)

• Vitamin D 18.3 IU (egg yolk) 0 IU (egg white)

• Vitamin K 0.119 IU (egg yolk) 0 IU (egg white)

• DHA and AA 94 mg(egg yolk) 0 (egg white)

• Carotenoids 21 mcg (egg yolk) 0 mcg (egg white)
• Choline 147mg

Egg yolk

• approximately 55 calories

• rich source of nutrients

• high in fat, including saturated – eat eggs together with soluble fibre containing foods to help lower fat absorption.

Egg whites

• low-calorie

• fat-free

• a kidney-friendly source of protein (low in phosphorus)