| Nutrient | Amount | % Daily Value |
|---|---|---|
| Protein | 6.3 g | 13% |
| Total fat | 5.3 g | 7% |
| Saturated fat | 1.6 g | 8% |
| Cholesterol | 186 mg | 62% |
| Vitamin D | 44 IU | 11% |
| Vitamin B12 | 0.6 mcg | 25% |
| Riboflavin | 0.3 mg | 23% |
| Selenium | 15.4 mcg | 28% |
| Choline | 147 mg | 27% |
The standout nutrient:Â Choline. Eggs are one of the best dietary sources of this essential nutrient, which supports brain health, nerve function, and metabolism. One egg provides more than a quarter of your daily needs.
What the Research Actually Shows
Let's look at what large-scale studies have found:
The 2020 JAMA Study:
Examined data from nearly 30,000 adults over 31 years. Found that moderate egg consumption (up to one egg daily) was not associated with increased cardiovascular risk in healthy individuals.
The 2018 American Journal of Clinical Nutrition Review:
Analyzed 28 studies and concluded that egg consumption is not associated with increased risk of coronary heart disease or stroke in the general population.
The 2023 Prospective Urban Rural Epidemiology (PURE) Study:
Following 177,000 individuals across 50 countries, researchers found that egg consumption was associated with lower rates of cardiovascular disease and death—not higher.
The China Kadoorie Biobank Study:
Following half a million adults for nearly 9 years, this study found that daily egg consumers had a 26% lower risk of hemorrhagic stroke and a 28% lower risk of cardiovascular death compared to non-consumers.
Who Should Be Cautious About Eggs?
While eggs are healthy for most people, certain groups may need to exercise caution:
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