Eggs

Egg

Health
ScoreA

Eggs are nutrient-dense whole foods providing complete protein and essential micronutrients including choline, selenium, and lutein, making them a foundational food for healthy aging.

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Why Egg scores 79

Nutrient density35

Protein quality13

Fiber content0

Healthy fats4

Bioactive compounds10

Glycemic impact10

Top nutrients

% Daily Value per 1 cup (100 g)

Vitamin B6 76%Chromium 74%Biotin 67%Selenium 47%Vitamin B12 32%

Nutrition

per_100g

154

Calories

10.6g

Protein

0.6g

Carbs

11.7g

Fat

Fiber

Health benefits

Supports muscle maintenance and strength during aging

strong evidence

Complete protein with all 9 essential amino acids plus leucine stimulates mTOR signaling and muscle protein synthesis, critical for preventing age-related sarcopenia

Enhances cognitive function and memory

strong evidence

Choline is converted to acetylcholine, essential for synaptic plasticity, and supports phosphatidylcholine production for neuronal membrane integrity

Protects eye health and reduces macular degeneration risk

strong evidence

Lutein and zeaxanthin concentrate in the macula where they filter blue light and reduce oxidative damage; bioavailability is highest from cooked egg yolks

Improves lipid profiles and reduces inflammation

moderate evidence

Eggs increase HDL cholesterol and contain phospholipids that lower triglycerides; choline supports TMAO metabolism favorably in most individuals

Supports antioxidant defense and thyroid function

moderate evidence

Selenium serves as cofactor for glutathione peroxidase and thioredoxin reductase enzymes that neutralize reactive oxygen species and regulate thyroid hormone metabolism

Pairs well with

·Pair with spinach or kale because carotenoids from leafy greens have enhanced absorption when consumed with egg fat, and together provide synergistic antioxidant protection
·Pair with tomatoes because lycopene absorption increases significantly in the presence of dietary fat from eggs, enhancing cardiovascular benefits
·Pair with mushrooms because both provide vitamin D and selenium; cooking together increases bioavailability of fat-soluble compounds
·Pair with berries because polyphenols from berries enhance choline-mediated methylation and reduce inflammation when combined with egg protein

Practical tips

·Best timing: morning
·Cook eggs gently (poached, soft-boiled, or lightly scrambled) to preserve heat-sensitive nutrients like choline, while light cooking improves protein digestibility and lutein bioavailability compared to raw eggs
·Consume the whole egg including the yolk; the yolk contains 90% of micronutrients including choline, lutein, and selenium despite being calorie-concentrated
·Store eggs in the refrigerator in their original carton (not the door) for up to 4-5 weeks; cold storage maintains freshness and nutrient density better than room temperature
·Choose pasture-raised or omega-3 enriched eggs when possible, as they contain higher levels of anti-inflammatory omega-3 fatty acids and fat-soluble vitamins
·For optimal absorption of fat-soluble nutrients, consume eggs with a source of dietary fat such as olive oil, avocado, or nuts