World Egg Day reminded me that eggs are such an affordable (only $4-$7 a doz) powerhouse of nutrition, and unfortunately in the past have been unfairly maligned (mainly due to cholesterol concerns) over the years. It’s not the egg that’s a problem for health, it’s the company the egg keeps!!! Think pavlova, eggs with fried bread and bacon, hash browns, chipolatas, cakes etc.

However, eggs are one of the best sources of high quality protein (a single egg contains about 6.3g), high in lutein and zeaxanthin (so important to protect against macular degeneration, the leading cause of blindness in people over 60), a myriad of vitamins and minerals, and one of the best sources of choline.

Choline is a nutrient that is found in many foods. Your brain and nervous system need it to regulate memory, mood, muscle control, and other functions. You also need choline to form the membranes that surround your body’s cells. You can make a small amount of choline in your liver, but most of the choline in your body comes from the food you eat.


  1. Contains omega-3 fatty acids
  2. Antioxidants – rich in lutein and zeaxanthin, both believed to play a protective role in ↓ risk of certain eye diseases. Studies show our bodies absorb these antioxidants better from eggs than plant foods.
  3. Eggs contain 11 different vitamins and minerals. In a serving of two standard eggs, you’ll get the following Recommended Dietary Intake:
    Riboflavin (Vitamin B2) => 24% RDI
    Vitamin D => 82% RDI
    Vitamin E: => 20% RDI
    Pantothenic Acid (Vitamin B5) => 22% RDI
    Vitamin B12 => 15% RDI
    Vitamin A => 14% RDI
    Iron => 14% RDI
    Phosphorus => 21% RDI
    Folate => 49% RDI
    Iodine => 29% RDI
    Selenium => 41% RDI
  4. Eggs are the most common sources of choline in the Australian diet, providing more than double the amount of choline per 100g than any other commonly eaten food.
    Along with a host of other nutrients and vitamins, one large hard-boiled egg contains 164mg of choline. This provides about 30-36% of your daily requirement. The egg yolk is key as egg white does not contain any choline.
  5. Filling and can help with weight loss
    ↑ levels of a hormone to make you feel satisfied after eating
    Delaying rate at which food leaves the stomach
    Can help reduce variations in glucose and insulin levels

Try my favourite Leek & Sweet Potato Frittata recipe from a Jenny Craig cookbook today if you’d like a good egg recipe.