The 2015 dietary guidelines for Americans proposal indicate dietary cholesterol is not likely to significantly impact circulating cholesterol levels. This is great news for the egg. One egg contains 186mg cholesterol and prior guidelines recommended no more than 300mg cholesterol each day. New research suggests circulating cholesterol levels are linked more closely with the types of fats consumed, not the amount of cholesterol in a certain food.

Eggs could be considered a super food. They are an excellent source of protein and contain many essential vitamins and minerals.

Eggs are an excellent source of protein and contain many essential vitamins and minerals.Whole eggs are a good source of:


1 egg contains six grams of protein. The egg is considered a “perfect” or “complete” protein as it provides all nine essential amino acids. Consuming complete proteins aids in sustained energy.


Adequate intakes of choline help prevent neural tube defects, aids in normal muscle function and important for proper function of the central nervous system.


Lutein is thought to protect eyes from sun damage.

B Vitamins

B vitamins are essential to many functions, including: bone tissue development, normal fetal development, nutrient metabolism, vision, hormone regulation, skin health, nervous system healthy, GI system healthy, DNA synthesis, thought to aid in controlling cholesterol levels, may help prevent kidney disease (particularly in people with type 2 diabetes), protein synthesis, antibody synthesis, and maintaining normal brain function.

Vitamin D

Vitamin D helps keep bones, teeth and the central nervous system healthy. It may aid in blood sugar regulation and assist in immune system function.

Vitamin A

Vitamin A also helps maintain good vision, especially night vision. It is also aids in immune system integrity, essential to successful reproduction, helps form and maintain healthy skin, lungs, mouth and throat (the body’s barriers to infection).

Because of all the benefits eggs can provide, consider adding a whole egg to your breakfast, lunch or dinner!