Nutrients In Eggs

Eggs are a nutrient goldmine!

One large egg has varying amounts of 13 essential vitamins and minerals, high-quality protein, all for 70 calories.

While egg whites contain some of the eggs’ high-quality protein, riboflavin and selenium, the majority of an egg’s nutrient package is found in the yolk. Nutrients such as:

  • Vitamin D, critical for bone health and immune function. Eggs are one of the only foods that naturally contain vitamin D.
  • Choline, essential for normal functioning of all cells, but particularly important during pregnancy to support healthy brain development of the fetus.
  • Lutein and zeaxanthin, antioxidants that are believed to reduce the risk of developing cataracts and slow the progression of age-related macular degeneration, a disease that develops with age.

Tools You Can Use for National Egg Month & Year Round

Happy May and National Egg Month!  Today, we’re focusing on the ENC website as a way to celebrate National Egg Month. provides you with research and other publications to use as a health professional, as well as nutrition information that you can share with your clients.


Be sure to check out the Nutrition and Research section to see what articles have been published on a variety of health and nutrition issues related eggs. On the homepage we rotate items of interest, so be sure to check back for new information. Also, under our Health Professionals tab we have useful information and tools for you such as CPE opportunities , newsletters, press releases and others.

For your clients we have a variety of education tools on cholesterol, MyPlate, protein and more. Another great resource that we have is health professional approved recipes. People have to know how to cook eggs in order to enjoy them as part of balanced diet.


The consumer side, Incredible Egg, has additional recipes, tips and more to round out the incredible edible egg.


Nutrient Spotlight: Selenium

Selenium content in food is dependent upon selenium levels in the soil were plants are grown1. For that matter, content in animal products will depend upon selenium in the soil where the animals are raised and where their feed was grown. In the U.S., the highest levels are found in Eastern Coastal Plain and the Pacific Northwest2. Around the world, the lowest levels can be found in some parts of China and Russia1.

Deficiencies are fairly uncommon in the U.S. due to the higher selenium content in American soil1. Deficiencies have led to the development of some heart problems (i.e. Keshan disease), hypothyroidism, and a compromised immune system, making the body more susceptible to infectious diseases. People with gastrointestinal disorders, like Crohn’s disease, or those who have undergone surgery to remove part of the stomach may have decreased absorption of selenium in the intestines.  Those with an iodine dysfunction may also benefit from increased selenium intake to improve thyroid function.

A PubMed search on recent selenium research reveals potential links with diseases such as cancer, cardiovascular disease, thyroid diseases, depression, neurologic disorders, pancreatitis and diabetes4. However, the research in this area in mostly preliminary and the role of selenoproteins is not fully understood. An individual’s genetic make-up may also play an important role in the use of selenoproteins.

Eggs are an excellent source of selenium containing about 22% of the daily value or 15.4 mcg in a whole egg3. Other good sources include: Brazil nuts, tuna, cod, turkey, bagels, or chicken1.  Below is a tasty recipe that pairs the eggs with another good source of selenium.

Turkey-Vegetable Hash Brown Quiche



2 cups frozen vegetable blend (12 oz.), defrosted

½ cup diced cooked turkey or chicken

5 eggs

1 cup milk

½ tsp. salt

2 tbsp. sliced almonds


1 egg

¼ tsp. salt

2 cups frozen shredded hash brown potatoes (12 oz.), defrosted


1. FOR CRUST: Heat oven to 375°F. BEAT egg and salt in medium bowl until blended. ADD potatoes; mix well. Press evenly against bottom and sides of greased deep 9-inch pie plate. Bake in 375°F oven 5 minutes.

2. Place vegetables in crust; top with turkey. Beat 5 eggs, milk and 1/2 tsp. salt in medium bowl until blended. Pour slowly over turkey. Sprinkle with almonds.

3. Bake in center of oven until center is puffed and knife inserted near center comes out clean, about 45 minutes. Let stand 5 minutes. Cut into wedges.

Nutrition Information:

Calories: 198, Total Fat: 7g, Saturated fat: 2g, Polyunsaturated fat: 1g, Monounsaturated fat: 3g, Cholesterol: 197mg, Sodium: 416mg, Carbohydrates: 18g, Dietary Fiber: 3g, Protein: 14g, Vitamin A: 1103.3IU, Vitamin D: 61.9IU, Folate: 29.5mcg, Calcium: 105.1mg, Iron: 1.9mg, Choline: 143mg


1.  National Institutes of Health. Selenium. Office of Dietary Supplements April 9, 2013.

2.  Medline Plus. Selenium in diet. Accessed June 14, 2016

3. Egg Nutrition Center. All in one egg! Patient/Client Education Materials. Accessed April 8, 2013.

4. Sanmartin C, Plano D, Font M, Palop JA. Selenium and clinical trials: New therapeutic evidence for multiple diseases. Curr Med Chem. 2011;18(30):4635-4650.

Inside the Shell: 13 Essential Vitamins and Minerals

Many health professionals recognize the mighty nutrient package of the whole egg and are encouraging their patients and clients to include eggs as part of a diet that focuses on nutrient-rich, whole foods. The high-quality protein in eggs is also becoming more well-known for its satiating effects, which could assist with weight loss and weight management in addition to preventing muscle loss.

In motivating clients to make wise food choices, there are other benefits to consuming eggs as part of a balanced diet that health professionals can highlight. For instance, eggs are an excellent source of choline and selenium as defined by the U.S. Food and Drug Administration1, 2. Eggs are also a good source of riboflavin, Vitamin D, and phosphorus1, 2. For a food to be considered an “excellent source” of a particular nutrient, it must contain more than 20% of the daily value2. To be considered a “good source” of a particular nutrient, a food must provide between 10% and 19% of the daily value2.

Check out these past posts for more detail on specific egg nutrients that support health:

Stay tuned for an updated post on selenium next week!

Other important nutrients that can be found within an egg include vitamin B12, pantothenic acid, vitamin A, vitamin B6, zinc and calcium. For more information on these nutrients, check out the Egg Nutrition Center research library, and let us know what nutrients you’d like to read about in upcoming posts.

In the meantime, below is a tasty recipe that pairs eggs with nutrient-rich vegetables to boost nutrient content even more – enjoy!

Broccoli Quiche in Colorful Peppers

Makes 4 servings



  • 4 medium red, yellow, or green bell peppers (4 oz. each)
  • 1 cup frozen broccoli florets, defrosted
  • 4 eggs
  • ½ cup milk
  • ½ tsp. garlic power
  • ¼ tsp dried Italian seasoning


  1. Heat oven to 325°F. CUT about 1/2 inch off tops of peppers; remove seeds. PLACE peppers upright in custard cups; place cups in baking pan.
  2. SPOON 1/4 cup broccoli into each pepper. BEAT eggs, milk, garlic powder and Italian seasoning in medium bowl until blended. POUR evenly over broccoli.
  3. BAKE in center of 325°F oven until knife inserted near center comes out clean, 60 to 70 minutes. LET STAND 5 minutes.

Nutrition Information (per serving):

Calories: 132, total fat: 6g, saturated fat: 2g, polyunsaturated fat: 1g, monounsaturated fat: 2g, cholesterol: 188mg, sodium: 95mg, carbohydrates: 10g, dietary fiber: 3g, protein: 9g, vitamin A: 4053.8IU, vitamin D: 56IU, folate: 80mcg, calcium: 78.2mg, iron: 1.4mg, choline: 137.5mg.


  1. Egg Nutrition Center. All in one egg! Patient/Client Education Materials. Accessed April 8, 2013.
  2. Food and Drug Administration. Guidance for Industry: A Food Labeling Guide. Appendix B: Additional Requirements for Nutrient Content Claims. Updated October 9, 2012. Accessed April 8, 2013

Use ‘Em Up – Ideas for Leftover Hard-Boiled Eggs

As we approach the weekend, you may still have some eggs leftover from last week’s Easter festivities.  Time is running out to use them, so why not celebrate Egg Salad Week?!

Remember hard-boiled eggs (in their shell) should be used within 7 days of cooking.

Try this classic egg salad recipe, or have fun and create your own. Other ideas include:

  • Put the egg salad inside a vegetable “bowl,” like a tomato or bell pepper, for a fun way to serve it.
  • If you’d like a different twist on egg salad, here is one that uses avocado and tomato along with the hard-boiled egg.
  • Adding colorful food such as different vegetables to eggs is not only appealing; it adds even more vitamins and minerals to the meal.


Enjoy and remember to enjoy eggs as part of a balanced diet throughout the year!  See ENC’s MyPlate education materials for more information how to give eggs the company they deserve by pairing them with other nutritious foods.

Nutrient Spotlight: Iron

steakToday’s post focuses on iron, a nutrient that has many different roles in the body. About 65 to 75 percent of the body’s iron is in the blood in the form of hemoglobin, a protein in red blood cells that transports oxygen to tissues in the body (1). Iron also helps our muscles store and use oxygen. A lack of iron affects many parts of the body.

Iron deficiency can lead to anemia when the iron stores in the body become depleted causing the hemoglobin synthesis to be inhibited. According to the World Health Organization, iron deficiency anemia is one of the most common nutrient deficiencies in the world (2). Iron deficiency has many causes – most of which fall into one of two categories:

  • Increased iron needs – due to rapid growth, pregnancy in women, blood loss
  • Decreased iron intake or absorption – lack of heme iron sources in the diet

Signs of anemia include: feeling tired and weak, a noticeable lack of stamina, headaches, insomnia and a loss of appetite. All of these symptoms are associated with a decreased oxygen supply to tissues and organs. Iron also plays a role in the immune system – people with lower iron levels have a lower resistance to infection.  Women lose twice as much iron as men and are more likely to be deficient, particularly during child-bearing years. Male endurance athletes and vegetarian athletes may also be at an increased risk for iron deficiency.

To meet the recommendations for dietary iron, it is important to eat a variety of foods. One large egg contains 0.9 mg of iron, which is found entirely in the yolk. Other sources of iron include red meat, dark and leafy greens, dried fruit and poultry. Eating iron-rich foods in combination with foods that provide plenty of vitamin C can increase absorption (3). When possible, combine multiple sources of iron to ensure proper intake. The below recipe combines eggs, beef and romaine for a quick and easy meal that provides 3.5 mg, 19% of the daily value, of iron.

Zesty Summer Steak Salad

Makes 4 servings


  • 1 beef top sirloin steak, cut 3/4-inch thick (about 1 lb.)3 Tbsp. milk
  • 1 tbsp. Mrs. Dash® Garlic & Herb Seasoning Blend
  • 1 medium sweet onion, cut into 1/2-inch thick slices
  • 6 cups chopped romaine lettuce
  • 1 medium tomato, sliced
  • 6 hard-boiled eggs, peeled and sliced
  • New York Style® Sea Salt Bagel Crisps®
  • Dressing:
    • 1/3 cup red wine vinegar
    • 2 tbsp. honey
    • 1 tbsp. olive oil
    • 2 tbsp. olive oil
    • 1 tsp. Mrs. Dash® Garlic & Herb Seasoning Blend


  • COMBINE dressing ingredients in small bowl. RESERVE 1/3 cup dressing for salad. BRUSH remaining dressing on onion slices. Line four greased 10-ounce ramekins or custard cups with ham, pressing against bottoms and sides. Divide egg mixture among ramekins; place in baking pan.
  • PRESS 1 tablespoon seasoning blend evenly onto beef steak. Place steak in center of grid over medium, ash covered coals; arrange onion slices around steak. GRILL steak, covered, 7 to 11 minutes (over medium heat on preheated gas grill, covered, 8 to 13 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. GRILL onion 10 to 12 minutes (gas grill times remain the same) or until tender, turning occasionally.
  • CARVE beef into slices. Arrange lettuce on serving platter. TOP with steak slices, tomatoes, onions and eggs. DRIZZLE with reserved 1/3 cup dressing. Serve with Bagel Crisps® as desired.

Nutrition Information

Calories: 321, Total Fat: 13g, Saturated fat: 4g, Polyunsaturated fat: 0g, Monounsaturated fat: 6g, Cholesterol: 235mg, Sodium: 136mg, Carbohydrates: 15g, Dietary Fiber: 2.3g, Protein: 34g, Vitamin A: 0IU, Vitamin D: 0IU, Folate: 0mcg, Calcium: 0mg, Iron: 3.5mg, Choline: 235.4mg


(1) Iron and Iron Deficiency. Centers for Disease Control and Prevention.  Retrieved from

(2) Micronutrient deficiencies. Iron deficiency anaemia. Retrieved from

(3) Top 10 Iron-Rich Foods. WebMd. Retrieved from