Protein
All nine essential amino acids; split between white and yolk.
Nutrition deep dive
What is actually inside an egg?
A practical guide to egg protein, fats, vitamins and minerals, using two large eggs as an everyday serving.
The essentials
A nutrient-dense whole food
Two large eggs provide about 132 calories, nearly 13 grams of complete protein and a useful range of micronutrients. They contain very little carbohydrate and no fibre, so the foods served alongside them matter.1
The white is mostly water and protein. The yolk contains roughly half the protein as well as nearly all of the egg’s fat, choline and fat-soluble vitamins. Eating only whites changes the food considerably rather than simply removing calories.
Reference table
Two large eggs
Rounded international reference figures based on two 50 g edible eggs. Natural variation, feed and egg size affect the exact result.
Choline
Supports normal liver function and cell membranes; concentrated in the yolk.
Vitamin B12
Supports red blood cell formation and the nervous system.
Vitamin D
One of relatively few foods that naturally supplies vitamin D.
Selenium
Contributes to thyroid and immune function and antioxidant protection.
Iodine
Needed for normal thyroid hormone production.
Folate
Important for cell division and normal blood formation.
Vitamin A
Supports vision, immune function and healthy skin.
Protein quality
More than a gram count
Egg protein contains all nine essential amino acids in useful proportions and is highly digestible when cooked. That makes eggs a convenient way to add high-quality protein at breakfast, lunch or dinner.
A two-egg serving is meaningful but not exceptionally high in protein. People with higher protein needs often pair eggs with yoghurt, beans, fish, lean meat or an additional egg white.
What eggs do not provide
Eggs contain no fibre and little vitamin C. A balanced meal might add vegetables, fruit, beans or whole grains rather than expecting eggs to do every nutritional job.
References