Nutrient Chart
| Eggs provide small amounts of lutein and zeaxanthin (zee-uh-ZAN-thin), two nutrients which are part of the carotenoid family (like beta-carotene in carrots) that contribute to eye health and help prevent common causes of age-related blindness. Research suggests that lutein from eggs may be more bioavailable, meaning more easily absorbed by the body, than lutein from richer sources. |
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Nutrient Content of a Large Egg
| Nutrient (unit) |
Whole Egg |
Egg White |
Egg Yolk |
| Calories (kcal) |
70 |
17 |
55 |
| Protein (g) |
6.29 |
3.60 |
2.70 |
| Carbohydrate (g) |
0.39 |
0.21 |
0.61 |
| Total fat (g) |
4.97 |
0.06 |
4.51 |
| Polyunsaturated fat (g) |
0.682 |
0 |
0.715
|
| Monounsaturated fat (g) |
1.905 |
0 |
1.995 |
| Saturated fat (g) |
1.55 |
0 |
1.624 |
| Cholesterol (mg) |
212 |
0 |
210 |
| Choline (mg) |
125.5 |
- |
- |
| Lutein & Zeaxanthin (mcg) |
166 |
0 |
186 |
| Vitamin A (IU) |
244 |
0 |
245 |
| Vitamin D (IU) |
18 |
0 |
18 |
| Vitamin E (mg) |
0.48 |
0 |
0.44 |
| Vitamin B6 (mg) |
0.071 |
0.002 |
0.059 |
| Vitamin B12 (mcg) |
0.65 |
0.03 |
0.33 |
| Folate (mcg) |
24 |
1 |
25 |
| Thiamin (mg) |
0.035 |
0.001 |
0.03 |
| Riboflavin (mg) |
0.239 |
0.145 |
0.09 |
| Calcium (mg) |
26 |
2 |
22 |
| Sodium (mg) |
70 |
55 |
8 |
| Potassium (mg) |
67 |
54 |
19 |
| Phosphorus (mg) |
96 |
5 |
66 |
| Magnesium (mg) |
6 |
4 |
1 |
| Iron (mg) |
0.92 |
0.03 |
0.46 |
| Zinc (mg) |
0.56 |
0.01 |
0.39 |
Source: USDA National Nutrient Database for Standard Reference
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