Nutrient rich and high in quality protein, we LOVE eggs. Cardiologist, Dr Malcolm Kendrick says 'Eggs have everything needed to create life' - with 40% of our daily recommended vitamin D, plus Omega 3's, choline and much more. There's so many ways in which you can incorporate this fantastic food into meals (or just have them on their own), to reap their associated health benefits for our immune system, eyes, brain and good cholesterol!
A rich source of: vitamin D, folate.
Eggs, chicken, whole, raw
| Energy (kcal) | 131 |
| Energy (kJ) | 547 |
| Water (g) | 76.8 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 12.6 |
| Protein (g)/100kcal | 9.6 |
| Protein % of calories | 38.5 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 9 |
| Fat (g)/100kcal | 6.9 |
| Fat % of calories | 61.8 |
| Satd FA /100g fd (g) | 2.5 |
| Omega 3 /100g | 0.1 |
| Omega 6 /100g | 1.3 |
| Mono FA /100g food (g) | 3.4 |
| Poly FA /100g food (g) | 1.4 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 613 |
| Potassium (mg) | 363 |
| Calcium (mg) | 30 |
| Magnesium (mg) | 43 |
| Phosphorus (mg) | 223 |
| Iron (mg) | 1 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.9 |
| Chloride (mg) | 690 |
| Manganese (mg) | 0.4 |
| Selenium (µg) | 12 |
| Iodine (µg) | 23 |
| Vitamin D (µg) | N |
| Vitamin E (mg) | 1.4 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 11 |
| Tryptophan/60 (mg) | 3.2 |
| Niacin equivalent (mg) | 14.2 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 27 |
| Pantothenate (mg) | 0.9 |
| Biotin (µg) | 5.5 |
| Vitamin C (mg) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 350 |
| Retinol (µg) | 5 |
| Carotene (µg) | 23 |
| Retinol Equivalent (µg) | 9 |
Eggs, chicken, whole, scrambled, without milk
| Energy (kcal) | 152 |
| Energy (kJ) | 633 |
| Water (g) | 73.2 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 14.6 |
| Protein (g)/100kcal | 9.6 |
| Protein % of calories | 38.4 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 10.4 |
| Fat (g)/100kcal | 6.8 |
| Fat % of calories | 61.6 |
| Satd FA /100g fd (g) | 2.9 |
| Mono FA /100g food (g) | 4 |
| Poly FA /100g food (g) | 1.7 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 550 |
| Potassium (mg) | 351 |
| Calcium (mg) | 136 |
| Magnesium (mg) | 54 |
| Phosphorus (mg) | 193 |
| Iron (mg) | 3.1 |
| Copper (mg) | 0.2 |
| Zinc (mg) | 1 |
| Chloride (mg) | 830 |
| Manganese (mg) | 0.8 |
| Selenium (µg) | 4 |
| Iodine (µg) | 0 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | N |
| Thiamin (mg) | 1.7 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 1.1 |
| Tryptophan/60 (mg) | 2.5 |
| Niacin equivalent (mg) | 3.6 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | N |
| Folate (µg) | 34 |
| Pantothenate (mg) | 0.3 |
| Biotin (µg) | 5.5 |
| Vitamin C (mg) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 406.1 |
| Retinol (µg) | 0 |
| Carotene (µg) | N |
| Retinol Equivalent (µg) | N |
Eggs, chicken, yolk, raw
| Energy (kcal) | 347 |
| Energy (kJ) | 1437 |
| Water (g) | 48.8 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 16.4 |
| Protein (g)/100kcal | 4.7 |
| Protein % of calories | 18.9 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 31.3 |
| Fat (g)/100kcal | 9 |
| Fat % of calories | 81.2 |
| Satd FA /100g fd (g) | 8.8 |
| Omega 3 /100g | 0.5 |
| Omega 6 /100g | 4.5 |
| Mono FA /100g food (g) | 12 |
| Poly FA /100g food (g) | 5 |
| Trans FAs /100g food (g) | 0.1 |
| Sodium (mg) | 843 |
| Potassium (mg) | 342 |
| Calcium (mg) | 34 |
| Magnesium (mg) | 42 |
| Phosphorus (mg) | 240 |
| Iron (mg) | 1.3 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.9 |
| Chloride (mg) | 1210 |
| Manganese (mg) | 0 |
| Selenium (µg) | 51 |
| Iodine (µg) | 21 |
| Vitamin D (µg) | 9 |
| Vitamin E (mg) | 0.4 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0.2 |
| Niacin (mg) | 4.5 |
| Tryptophan/60 (mg) | 4 |
| Niacin equivalent (mg) | 8.5 |
| Vitamin B6 (mg) | 0.3 |
| Vitamin B12 (µg) | 9.9 |
| Folate (µg) | 2 |
| Pantothenate (mg) | 0.7 |
| Biotin (µg) | 5.4 |
| Vitamin C (mg) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 1255 |
| Retinol (µg) | 23 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 23 |
Eggs, chicken, white, boiled
| Energy (kcal) | 52 |
| Energy (kJ) | 221 |
| Water (g) | 85.8 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 13 |
| Protein (g)/100kcal | 25 |
| Protein % of calories | 100 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 0 |
| Fat (g)/100kcal | 0 |
| Fat % of calories | 0 |
| Satd FA /100g fd (g) | 0 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 53 |
| Potassium (mg) | 243 |
| Calcium (mg) | 109 |
| Magnesium (mg) | 34 |
| Phosphorus (mg) | 178 |
| Iron (mg) | 0.9 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 1.1 |
| Chloride (mg) | 123 |
| Manganese (mg) | 0.6 |
| Selenium (µg) | 5 |
| Iodine (µg) | 31 |
| Vitamin D (µg) | 0.4 |
| Vitamin E (mg) | 3.1 |
| Vitamin K1 (µg) | 0.8 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.2 |
| Niacin (mg) | 1 |
| Tryptophan/60 (mg) | 1.7 |
| Niacin equivalent (mg) | 3.3 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 1 |
| Folate (µg) | 13 |
| Pantothenate (mg) | 0.7 |
| Biotin (µg) | 5.7 |
| Vitamin C (mg) | 1 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 44 |
| Carotene (µg) | 11 |
| Retinol Equivalent (µg) | 46 |
Eggs, chicken, white, raw
| Energy (kcal) | 43 |
| Energy (kJ) | 184 |
| Water (g) | 87.3 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 10.8 |
| Protein (g)/100kcal | 25.1 |
| Protein % of calories | 100.5 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 0 |
| Fat (g)/100kcal | 0 |
| Fat % of calories | 0 |
| Satd FA /100g fd (g) | 0 |
| Omega 3 /100g | 0 |
| Omega 6 /100g | 0 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 1000 |
| Potassium (mg) | 178 |
| Calcium (mg) | 610 |
| Magnesium (mg) | 27 |
| Phosphorus (mg) | 768 |
| Iron (mg) | 0.5 |
| Copper (mg) | 0 |
| Zinc (mg) | 2.6 |
| Chloride (mg) | 800 |
| Manganese (mg) | 0 |
| Selenium (µg) | 5 |
| Iodine (µg) | 27 |
| Vitamin D (µg) | N |
| Vitamin E (mg) | 0.6 |
| Vitamin K1 (µg) | 1.6 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.3 |
| Niacin (mg) | 0.1 |
| Tryptophan/60 (mg) | 4.7 |
| Niacin equivalent (mg) | 4.8 |
| Vitamin B6 (mg) | 0.1 |
| Vitamin B12 (µg) | 1.2 |
| Folate (µg) | 15 |
| Pantothenate (mg) | 0.6 |
| Biotin (µg) | 5.6 |
| Vitamin C (mg) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 270 |
| Carotene (µg) | 95 |
| Retinol Equivalent (µg) | 286 |
Eggs, chicken, whole, boiled
| Energy (kcal) | 143 |
| Energy (kJ) | 595 |
| Water (g) | 75.4 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 14.1 |
| Protein (g)/100kcal | 9.9 |
| Protein % of calories | 39.4 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 9.6 |
| Fat (g)/100kcal | 6.7 |
| Fat % of calories | 60.4 |
| Satd FA /100g fd (g) | 2.7 |
| Omega 3 /100g | 0.1 |
| Omega 6 /100g | 1.4 |
| Mono FA /100g food (g) | 3.7 |
| Poly FA /100g food (g) | 1.5 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 185 |
| Potassium (mg) | 149 |
| Calcium (mg) | 6 |
| Magnesium (mg) | 12 |
| Phosphorus (mg) | 12 |
| Iron (mg) | 0 |
| Copper (mg) | 0 |
| Zinc (mg) | 0 |
| Chloride (mg) | 159 |
| Manganese (mg) | 0 |
| Selenium (µg) | 8 |
| Iodine (µg) | 4 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 0 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0.4 |
| Niacin (mg) | 0 |
| Tryptophan/60 (mg) | 2.8 |
| Niacin equivalent (mg) | 2.8 |
| Vitamin B6 (mg) | 0 |
| Vitamin B12 (µg) | 0.3 |
| Folate (µg) | 10 |
| Pantothenate (mg) | 0.3 |
| Biotin (µg) | 5.6 |
| Vitamin C (mg) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 360 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |
Eggs, chicken, whole, poached
| Energy (kcal) | 149 |
| Energy (kJ) | 618 |
| Water (g) | 75.3 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 13.3 |
| Protein (g)/100kcal | 8.9 |
| Protein % of calories | 35.7 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 10.6 |
| Fat (g)/100kcal | 7.1 |
| Fat % of calories | 64 |
| Satd FA /100g fd (g) | 3 |
| Omega 3 /100g | 0.2 |
| Omega 6 /100g | 1.6 |
| Mono FA /100g food (g) | 4 |
| Poly FA /100g food (g) | 1.7 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 860 |
| Potassium (mg) | 254 |
| Calcium (mg) | 47 |
| Magnesium (mg) | 38 |
| Phosphorus (mg) | 208 |
| Iron (mg) | 1.1 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 1.5 |
| Chloride (mg) | 1220 |
| Manganese (mg) | 0 |
| Selenium (µg) | 40 |
| Iodine (µg) | 13 |
| Vitamin D (µg) | 11.1 |
| Vitamin E (mg) | 0.2 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0.2 |
| Niacin (mg) | 4.2 |
| Tryptophan/60 (mg) | 4.3 |
| Niacin equivalent (mg) | 8.5 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 9.5 |
| Folate (µg) | 3 |
| Pantothenate (mg) | 0.6 |
| Biotin (µg) | 5.5 |
| Vitamin C (mg) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 423 |
| Retinol (µg) | 30 |
| Carotene (µg) | 15 |
| Retinol Equivalent (µg) | 33 |
Quail Eggs
| Energy (kcal) | 151 |
| Energy (kJ) | 630 |
| Water (g) | 72.4 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 12.9 |
| Protein (g)/100kcal | 8.5 |
| Protein % of calories | 34.2 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 11.1 |
| Fat (g)/100kcal | 7.4 |
| Fat % of calories | 66.2 |
| Satd FA /100g fd (g) | 3.1 |
| Omega 3 /100g | 0.2 |
| Omega 6 /100g | 1.1 |
| Mono FA /100g food (g) | 4.9 |
| Poly FA /100g food (g) | 1.3 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 343 |
| Potassium (mg) | 181 |
| Calcium (mg) | 33 |
| Magnesium (mg) | 19 |
| Phosphorus (mg) | 150 |
| Iron (mg) | 0.6 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.7 |
| Chloride (mg) | 474 |
| Manganese (mg) | 0.1 |
| Selenium (µg) | 31 |
| Iodine (µg) | 127 |
| Vitamin D (µg) | N |
| Vitamin E (mg) | N |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.2 |
| Niacin (mg) | 3.5 |
| Tryptophan/60 (mg) | 3.8 |
| Niacin equivalent (mg) | 7.3 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 1.8 |
| Folate (µg) | 14 |
| Pantothenate (mg) | 0.5 |
| Biotin (µg) | 5.3 |
| Vitamin C (mg) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| Cholesterol (mg) | 900 |
| Retinol (µg) | N |
| Carotene (µg) | 44 |
| Retinol Equivalent (µg) | N |