Frequently Asked Questions

Egg Nutrition

What's in the Feed?

Laying hens are fed a nutritious diet of grains such as corn, soybeans, and canola and supplemented with animal source protein and fat to meet the nutrient requirements. Pork meat meal is a readily available feed ingredient that provides laying hens with high-quality protein/amino acids and energy, and contributes calcium and phosphorus for shell quality and bone strength. Specialty eggs like vegetarian brands are produced from hens fed a diet containing only ingredients of plant origin.

Are brown eggs more nutritious than white eggs?

Brown and white eggs have the same nutritional value. Shell colour depends on the strain of hen that lays the egg. Usually white-feathered hens lay white eggs and brown-feathered hens lay brown eggs.

Which part of the egg is more nutritious - the yolk or the white?

The yolk has many essential nutrients including phosphorous, iron, zinc, vitamins A, B6 and B12, folic acid, pantothenic acid, choline, and thiamin, as well as almost half of the protein and riboflavin in the whole egg. In addition, egg yolks are among the few foods that naturally contain vitamin D. Both the yolk and white have different nutritional profiles. The majority of nutrients are found in the yolk. Finally, the yolk contains 190 mg of cholesterol and 5 g of fat, less than a third of which is saturated fat, and no trans fat.

Will eating eggs increase my risk of heart disease?

A study* by the Harvard School of Public Health found no link between eating eggs and developing cardiovascular disease in healthy individuals. In fact, limiting dietary cholesterol could lead to an unbalanced intake of nutrients, which increases the risk for other health problems. Eggs are a healthy choice, containing only 1.5 grams of saturated fat and no trans fats.

*Hu et al. JAMA 1999; 281:1387-1394.

What is the recommended number of eggs that can be eaten each week?

As long as you eat eggs as part of a healthy, well-balanced diet and lifestyle, there is no limit to the number of eggs you can eat in a week. (If you have elevated blood cholesterol, speak to a registered dietician or your doctor for diet advice.) Two eggs are considered a serving from the Meat and Alternatives food group in Canada’s Food Guide, and are considered a nutritious choice.

Are eggs a good source of protein and why is protein important?

Eggs deliver 12 grams of the highest quality protein in just two eggs. They contain all nine essential amino acids that your body cannot produce naturally. Regarded as the building blocks of protein, amino acids are vital to your body’s health. Protein is important because it provides building blocks for tissue growth and repair, helps your body maintain a healthy metabolism, supplies energy (calories) for your body to work, and helps to provide lasting energy as it controls the rate at which food energy (calories) is absorbed.

How many grams of fat does an egg contain?

One large egg contains 5 grams of fat. Of this, only 1.5 grams is saturated fat and there is no trans fat in an egg.