Nutrition
What's in an Egg? Eggs are one of nature's most nutritious foods. One large egg contains only 70 calories and an incredible amount of nutrition. Include eggs as part of your healthy diet and let the facts speak for themselves! What the vitamins and minerals do for you?

There are also Other Nutrients in Eggs Lutein and Zeaxanthin Lutein and zeaxanthin are important for maintaining good vision. Studies have shown that these antioxidants help prevent age-related macular degeneration-the leading cause of blindness in people over 65, and help decrease the risk of cataracts. According to the American Heart Association, lutein also protects against the progress of early heart disease. Choline Recognized as an essential nutrient by Health Canada, choline has been shown to play a strong role in brain development and function. One egg provides half your daily requirement of choline.

Eggs are a Source of High Quality Protein

Protein is essential for building and repairing body tissue. Muscles, organs, skin, hair as well as antibodies, enzymes, and hormones are all made from protein.

Protein is composed of 20 different amino acids. There are 9 essential amino acids that the body cannot make, and so they must come from foods. Eggs are one of the few foods considered to be a complete protein because they provide all nine essential amino acids.

There are no nutritional differences between brown eggs and white eggs. Eggs contain all nine essential amino acids, making them a complete protein food. Eggs are one of the few foods that naturally contain vitamin D. The egg yolk is the major source of the egg's vitamins and minerals. Two eggs provide one serving from the Meat and Alternatives group in Canada's Food Guide. Eggs are part of the Heart and Stroke Foundation’s Health Check™ program, designed to help consumers make wise food choices.

Canada’s Food Guide

A balanced lifestyle includes eating from each of the four food groups. Canada's Food Guide recommends the following number of Food Guide Servings from the four food groups every day. Make each Food Guide serving count by choosing good quality, healthy foods.



Recognizing the nutritional value of eggs, Canada's Food Guide includes a serving of 2 eggs as part of the Meat and Alternatives food group.

To learn more or to download your copy of Canada's Food Guide, visit the Health Canada website.

* Eating Well With Canada’s Food Guide (2007) http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html , Health Canada. Reproduced with the permission of the Minister of Public Works and Government Services Canada, 2007.

Egg-cetera The eggs that you buy in a carton in the grocery store are not fertilized and, therefore, will not hatch into a chick. During the spring (vernal) equinox (about March 21), it is said that an egg will stand on its small end. Although some people have reported success, it is not known whether such results were due to the equinox or to the peculiarities of that particular egg. Blood spots are occasionally found on an egg yolk. Contrary to popular opinion, these tiny spots do not indicate a fertilized egg. Rather, they are caused by the rupture of a blood vessel on the yolk surface during formation of the egg. These eggs are fit to eat. The spot can be removed with the tip of a knife, if you wish. The stringy strands of material in the egg are called chalazae (chuh-LAY-zee), which hold the yolk in the centre of the albumen.