Eggs have long been a dietary staple, appearing on breakfast tables around the world. Yet over the years they have also been surrounded by debate and confusion.
Are eggs really good for you?
Do they raise cholesterol?
Should they be eaten every day?
In this guide we’ll crack open the myths and explore the nutritional value of eggs, their calories, their role in weight management, and how they fit into modern diets — including high-protein and GLP-1 weight loss plans.
Nutritional Value of Eggs
Eggs are often described as nature’s multivitamin, and for good reason. They are packed with essential nutrients that support overall health.
Nutrients in Eggs
A single large egg contains approximately:
6 grams of high-quality protein
Vitamin B12 – essential for red blood cell formation
Vitamin B2 (riboflavin)
Vitamin B5 (pantothenic acid)
Vitamin A – important for vision and immune function
Selenium
Phosphorus
Healthy fats (around 5 grams)
Choline – an important nutrient for brain and liver function
Eggs are one of the richest dietary sources of choline, which plays a vital role in brain health and memory.
They also contain antioxidants such as lutein and zeaxanthin, which support eye health.
How Many Calories Are in an Egg?
A typical egg contains relatively few calories while still providing valuable nutrients.
Approximate values:
66 calories in a medium egg
72 calories in a large egg
Most calories are found in the yolk, which also contains many of the egg’s vitamins and nutrients.
Cooking methods can affect the calorie content:
Boiled eggs: similar to raw egg calories
Fried eggs: higher depending on oil used
Scrambled eggs: higher if butter or cream is added
Are Eggs Actually Good For You?
For most people, eggs can be a healthy part of a balanced diet.
They contribute to:
muscle repair and maintenance
brain health
eye protection
hormone production
sustained energy
Because eggs contain both protein and fats, they help people feel fuller for longer. This is one reason they are frequently included in healthy breakfasts.
Eggs and Weight Management
Eggs can support weight management because they are high in protein and satisfying.
Research has shown that people who eat eggs for breakfast often feel fuller and may consume fewer calories throughout the day compared with those eating carbohydrate-heavy breakfasts.
Protein-rich foods help stabilise appetite and support metabolism.
How Many Calories Are in an Egg?
A typical egg contains relatively few calories while still providing valuable nutrients.
Approximate values:
66 calories in a medium egg
72 calories in a large egg
Most calories are found in the yolk, which also contains many of the egg’s vitamins and nutrients.
Cooking methods can affect the calorie content:
Boiled eggs: similar to raw egg calories
Fried eggs: higher depending on oil used
Scrambled eggs: higher if butter or cream is added
Are Eggs Actually Good For You?
For most people, eggs can be a healthy part of a balanced diet.
They contribute to:
muscle repair and maintenance
brain health
eye protection
hormone production
sustained energy
Because eggs contain both protein and fats, they help people feel fuller for longer. This is one reason they are frequently included in healthy breakfasts.
Eggs and Weight Management
Eggs can support weight management because they are high in protein and satisfying.
Research has shown that people who eat eggs for breakfast often feel fuller and may consume fewer calories throughout the day compared with those eating carbohydrate-heavy breakfasts.
Protein-rich foods help stabilise appetite and support metabolism.
Eggs and GLP-1 Weight Loss Treatments
For people using GLP-1 medications such as Wegovy or Mounjaro, appetite can be significantly reduced.
When appetite is lower, it becomes even more important to focus on nutrient-dense foods that provide protein and essential vitamins.
Eggs are often recommended because they are:
high in quality protein
relatively low in calories
easy to prepare
nutritionally dense
Meals such as eggs on wholegrain toast or vegetable omelettes can provide balanced nutrition while supporting satiety.
Eggs and Protein Intake
Eggs are considered a complete protein, meaning they contain all nine essential amino acids needed by the body.
Protein plays an important role in:
maintaining muscle mass
supporting metabolism
recovery from exercise
healthy ageing
While some people choose to increase protein intake using supplements, whole foods such as eggs remain one of the most accessible natural protein sources.
Eye Health Benefits
Eggs contain lutein and zeaxanthin, antioxidants that accumulate in the retina.
These nutrients help protect the eyes from harmful blue light and may reduce the risk of:
cataracts
age-related macular degeneration
Including eggs as part of a balanced diet may therefore contribute to long-term eye health.
Brain Health and Choline
Choline is one of the most important nutrients found in eggs.
It supports:
brain development
memory
nerve signalling
liver function
Adequate choline intake is especially important during pregnancy and breastfeeding, when it supports brain development in infants.
Debunking Common Egg Myths
Myth: Eggs Raise Cholesterol
Eggs contain dietary cholesterol, which led to concern for many years.
However, modern research suggests that for most people dietary cholesterol has little effect on blood cholesterol levels.
The body adjusts by producing less cholesterol in the liver.
People with certain conditions such as familial hypercholesterolaemia should always seek medical advice regarding their diet.
Myth: Eggs Are Bad for Heart Health
Moderate egg consumption — typically up to one egg per day — has not been shown to increase heart disease risk in healthy individuals.
Eggs contain nutrients and unsaturated fats that can contribute to a balanced diet.
Myth: Raw Eggs Are Healthier
Raw eggs have sometimes been promoted as a quick protein source.
However, eating raw eggs carries a risk of Salmonella infection and may actually reduce protein absorption.
Cooking eggs thoroughly improves digestibility and safety.
Could You Be Allergic to Eggs?
Eggs are a nutritious food for most people, but they are also one of the foods that can cause allergies in some individuals.
Symptoms may include:
skin reactions
digestive upset
swelling
breathing symptoms
If someone suspects a food allergy, laboratory testing can help identify potential triggers.
Comprehensive tests such as the Allergy Complete blood test from London Medical Laboratory (LML) can assess reactions to multiple foods, including eggs.
Eggs Through History
Eggs have been valued for their nutritional and symbolic significance for thousands of years.
In traditional Chinese medicine, eggs were believed to strengthen the body and support recovery from illness.
In ancient Rome, eggs were used in medicinal preparations and symbolised life and renewal.
Their enduring presence across cultures highlights their nutritional importance.
Simple Ways to Enjoy Eggs
Eggs are incredibly versatile and easy to include in everyday meals.
Popular options include:
scrambled eggs with vegetables
poached eggs on wholegrain toast
veggie-packed omelettes
egg salad with avocado
boiled eggs for quick protein snacks
Because eggs cook quickly and are budget-friendly, they are a practical source of nutrition for many households.
Eggs and Everyday Self-Care
Including nourishing foods in your diet can be part of everyday self-care.
Eggs support this by being:
quick to prepare
nutritionally rich
affordable
satisfying
Small habits like preparing a balanced breakfast can support overall wellbeing.
A Simple Food with Remarkable Nutrition
Eggs remain one of the most nutritionally valuable foods available.
They provide high-quality protein, essential vitamins and minerals, and can support eye health, brain function and weight management.
Despite the myths that have surrounded them over the years, eggs continue to earn their place as a simple and nourishing food.
Whether you live in Neath, South Wales or anywhere else in the world, eggs can be part of a healthy and balanced diet — supporting a healthy, happy and hopeful lifestyle.
References:
- Harvard T.H. Chan School of Public Health
- British Nutrition Foundation
- Mayo Clinic
- NHS – Eat Well
- National Institute of Diabetes and Digestive and Kidney Diseases
- Eat This, Not That! – Are Eggs Good for You?
Egg Nutrition FAQs
How much protein is in an egg?
A medium egg contains around 6 grams of protein.
Are eggs good for weight loss?
Eggs are high in protein and help you feel full for longer, which can support weight management.
How many calories are in an egg?
A medium egg contains approximately 66 calories.
Written by Ali Sparkes
Ali Sparkes is an independent pharmacist prescriber and founder of The Health Dispensary in Neath, South Wales. With over 30 years of experience in community pharmacy, Ali is passionate about helping people improve their wellbeing through practical lifestyle choices, nutrition, and a whole-health approach that combines modern medicine with everyday self-care.
Article Update
This article was reviewed and updated in March 2026 to reflect current nutrition guidance.
