Excellent protein food: Eggs have the ideal protein mix for growth and repair.
Low in Fat: A medium egg has less than six grams of fat and is not high in kilojoules.

Low in saturated Fat: Eggs have less than 2 grams saturated fat. Most of the fat is unsaturated.

Rich in Vitamins: Eggs really are nature’s vitamin capsule containing all the vitamins except vitamin C. They are a good source of Vitamin B12 which may be lacking in vegetarian diets.

Eggs have excellent nutritional value. They contain protein which is needed for building and repairing the cells in muscles and other body tissues. They also supply valuable minerals and vitamins. Eggs contain vitamin A, all 8 of the B group vitamins as well as vitamins D and E.

In fact, eggs supply all the vitamins except for vitamin C. (Fruits, fruit juices and vegetables are the only sources of vitamin C). Vitamins A, D, E are found only in the egg yolk. Most of the B group vitamins are in both the yolk and the white although the yolk has greater quantities.

The most important mineral in eggs is iron and it's found in the yolk. The iron is absorbed best if food containing vitamin C is eaten at the same meal. Fruit, a glass of juice or some type of vegetable should therefore be eaten at the same meal as an egg. Eggs also contain zinc, iodine, phosphorus, potassium and small quantities of other minerals.

Eggs contain some fat - found only in the yolk. Cholesterol is also present in the egg yolk. Recent research suggests that cholesterol in foods will not cause problems if the diet is low in fat. Eggs provide an excellent selection of nutrients. Like most foods they should be eaten in moderation.