Health and Nutrition

Nutrition Content of Eggs

Poached Eggs1

The nutrient profile of whole raw Australian hen eggs and the contribution these nutrients make to Recommended Dietary Intakes (RDI) for key nutrients is shown in the following table.

Nutrients

RDI*

Per 100g

Per serve

2x60g eggs

(104g edible portion)

 

 

 

 

%RDI

Energy (kJ)

8,700

559

581

7%

Protein (g)

50

12.2

12.7

25%

Fat (g)

70

9.9

10.3

15%

Sat fat (g)

24

3.3

3.4

14%

Mono fat (g)

n/a

5.1

5.3

n/a

Poly fat (g)

n/a

1.6

1.7

n/a

Cholesterol (mg)

n/a

383

398

n/a

Carbohydrate (g)

310

1.3

1.4

0%

Sugars (g)

90

0.3

0.3

0%

Sodium (mg)

2300

136

141

6%

Potassium (mg)

2800 (f), 3800 (m)^

133

138

4-5%

Magnesium (mg)

320

12

13

4%

Calcium (mg)

800

47

49

6%

Phosphorus (mg)

1000

200

208

21%

Iron (mg)

12

1.6

1.7

14%

Selenium (µg)

70

39

41

59%

Zinc (mg)

12

0.5

0.5

4%

Iodine (µg)

150

41

43

29%

Thiamin (Vitamin B1) (mg)

1.1

0.12

0.12

11%

Riboflavin (Vitamin B2) (mg)

1.7

0.5

0.5

29%

Niacin (mg)

10

<0.01~

<0.01~

n/a

Vitamin B6 (mg)

1.6

0.05

0.05

3%

Vitamin B12 (µg)

2

0.8

0.8

40%

Pantothenic acid (vitamin B5) (mg)

5

2

2.1

42%

Folate (µg)

200

93

97

49%

Vitamin A (Retinol) (µg)

750

230

239

32%

Vitamin D (Cholecalciferol) (µg)

10

0.8

0.8

8%

Vitamin E (Alpha-tocopherol) (mg)

10

2.3

2.4

24%

Omega - 3 fatty acids (total) (g)

0.89 (f), 1.46 (m)^

0.17

0.18

12-20%

Short chain Omega-3s (ALA) (g)

0.8 (f), 1.3 (m)^

0.06

0.06

5-8%

Long chain Omega-3s (DHA/DPA) (mg)

90 (f), 160 (m)^

110

114

71-127%

Omega-6 fatty acids (g)

8 (f), 13 (m)^

1.37

1.42

11-18%

Lutein (mg)

n/a

0.38

0.40

n/a

Zeaxanthin (mg)

n/a

0.13

0.14

n/a

Lutein + zeaxanthin (mg)

n/a

0.51

0.53

n/a

Biotin (µg)

30

<8~

<8~

n/a

Fluoride (mg)

3 (f), 4 (m)^

<1~

<1~

n/a

Chromium (mg)

0.2

<0.01~

<0.01~

n/a

Copper (mg)

3

<0.02~

<0.02~

n/a

Manganese (mg)

5

0.023

0.024

0%

Molybdenum (mg)

0.25

0.012

0.012

5%

Vitamin K (µg)

80

<2~

<2~

n/a

* Food Standards Australia New Zealand Food Standards Code. Reference Values for Recommended Dietary Intakes on Food Labels, Standard 1.1.1, Schedule Column 3 and Daily Intakes,

Standard 1.2.8, Table to subclause 7(3) ^ National Health and Medical Research Council. Nutrient Reference Values for Australia and New Zealand, 2006.

Adequate Intakes (AI) ~ Limit of Quantification