Egg Facts

Eggs are one of the most nutritious foods that nature has created, an important part of a healthy diet.


According to The Canadian Food Guide to Healthy Eating, two eggs can substitute a serving of meat. A large egg has just 70 calories, but is an excellent source of high quality protein, essential to growth and development. They contain all nine amino acids that make up a complete protein.


Eggs also provide 11 essential nutrients and they are one of the few food sources of vitamins A and K, and one of the few foods naturally rich in vitamin D. The egg yolk is the major source of the egg's vitamins and minerals.


There are no nutritional differences between brown eggs and white eggs.

Nutrient Benefits


Vitamin A
Helps maintain healthy skin and eye tissue; assists in night vision
Vitamin B12
Helps protect against heart disease
Vitamin D
Strengthens bones and teeth; regulates calcium absorption; may help protect against certain cancers and auto-immune diseases.
Vitamin E
An antioxidant that plays a role in maintaining good health and preventing disease
Vitamin K
Plays a role in helping blood clot, or coagulate; also plays an important role in bone health.
Plays a strong role in brain development and function
Helps produce and maintain new cells; helps prevent a type of anemia, helps protect against serious birth defects if taken prior to pregnancy and during the first 3 months of pregnancy
Carries oxygen to the cells, helps prevent anemia – the iron in eggs is easily absorbed by the body
Lutein and zeaxanthin
Maintains good vision; may help reduce the risk of age-related eye diseases, such as cataracts and macular degeneration
Essential for building and repairing muscles, organs, skin, hair and other body tissues; needed to produce hormones, enzymes and antibodies; the protein in eggs is easily absorbed by the body
Works with vitamin E to act as an antioxidant to help prevent the breakdown of body tissues
This table supplied courtesy of

Farm Fresh Eggs in Calgary

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