Eggs aren't just delicious. They're also extremely nutritious, an excellent source of protein and provide essential nutrients. Find out why you should include eggs as part of your diet and learn how to maintain a healthy lifestyle from our nutrition experts.

Egg Nutrition

Nutrition facts

One large (53g) Grade A egg contains 6 g of protein and only 70 calories. Canada’s Food Guide considers 2 eggs one serving from the Meat and Alternatives food group.

5849 EFC Nutrition Comp Eng 

Nutritional Information per 53 g serving:


70 Cal / 292.88.kJ


5 g


195 mg


65 mg


1 g


6 g


The vitamins and minerals of an egg and how they benefit you:




Carries oxygen to the cells, helps prevent anemia – the iron in eggs is easily absorbed by the body

Vitamin A

Helps maintain healthy skin and eye tissue; assists in night vision

Vitamin D

Strengthens bones and teeth; may help protect against certain cancers and auto-immune diseases

Vitamin E

An antioxidant that plays a role in maintaining good health and preventing disease

Vitamin B12

Helps protect against heart disease


Helps produce and maintain new cells; helps prevent a type of anemia, helps protect against serious birth defects if taken prior to pregnancy and during the first 3 months of pregnancy


Essential for building and repairing muscles, organs, skin, hair and other body tissues; needed to produce hormones, enzymes and antibodies; the protein in eggs is easily absorbed by the body


Works with vitamin E to act as an antioxidant to help prevent the breakdown of body tissues

Lutein and zeaxanthin

Maintains good vision; may help reduce the risk of age-related eye diseases, such as cataracts and macular degeneration


Plays a strong role in brain development and function


With 6 grams of the highest quality protein and 14 key nutrients, eggs provide the energy needed to keep you going. They are a natural choice for a healthy, active lifestyle.

Eggs are one of the few foods considered to be a complete protein, because they contain all 9 essential amino acids. Amino acids are considered the "building blocks for the body" because they help form protein.

In addition to giving you energy, your body uses the protein found in eggs to:

  • build and repair body tissue and cells
  • grow strong hair and nails
  • build and maintain healthy muscles
  • help fight infections
  • help keep your body fluids in balance

To maintain a healthy, balanced diet, Canada's Food Guide recommends eating 1 to 3 servings of meat and meat alternatives every day, depending on age and gender. This includes a variety of protein sources, such as meat, poultry, fish, beans and eggs.


First let’s start by explaining what omega-3 fats are and why they’re good for you. Omega-3s are a type of polyunsaturated fat, or healthy fat, known to help protect your heart. They are essential for good health, but our bodies don’t naturally produce them, which is why we have to get them from foods such as salmon, certain types of oils and nuts, and omega-3 eggs.

Omega-3 Eggs

We’ve all seen eggs labeled with omega-3 at grocery store and wondered how these differ from regular eggs. Omega-3 eggs are produced by feeding hens a diet containing flaxseed, a known source of omega-3. Flaxseed naturally contains alpha-linolenic acid (ALA), a plant-based type of omega-3 fatty acid.

Want to know more about omega-3 and their health benefits? Visit for more info.


You Can Probably Eat More Eggs Than You Think!

If you've been avoiding eggs because of concerns linking them to dietary cholesterol and coronary heart disease, it's time to reconsider. The latest research shows that healthy adults can enjoy an egg every day without increasing their risk of heart disease.

According to the American Heart Association, lutein found in egg yolks also protects against the progress of early heart disease.

For more information to help you better understand and manage your cholesterol, visit