Eggs and Nutrition Facts

Eggs & Nutrition Facts


Eggs are naturally one of the most nutritious foods on the market today, and quite possibly the world's most perfect protein source. They contain all nine amino acids that make up a complete protein. In fact, the amino acids contained in eggs are so well suited to the human body that scientists use eggs to measure the protein value of other foods.

You can also get a large portion of your recommended daily intake of 11 essential nutrients from an egg. The Canadian Food Guide considers one or two eggs to be equivalent to one portion from the "meat and substitutes" category.

When it comes to convenience, ease of preparation and good nutrient value for your food dollar, few foods can compete with the egg!
The white of a large egg is equivalent to about 2 tablespoons of liquid; the yolk about 1 tablespoon.

The yolk contains a higher percentage of the eggs’ vitamins than the white, including vitamins A, D, E and K. Egg yolks are one of the few foods that are a natural source of vitamin D.

The yolk from one large egg contains 125 mg of choline, which meets 23% of a pregnant woman’s daily needs. Choline intake during pregnancy is believed to be a key factor in the development of memory functions and capacity, almost as important as folic acid!

Eggs are also a good source of vitamin B12 (10.8 % of the DRV), deficiencies of which can cause attention, mood, and thinking problems, and riboflavin (14% of the RDI).

The yolk gets its color from yellow-orange plant pigments in the hen’s feed called lutein and zeaxanthin. A large egg yolk has 166 mcg of lutein and zeaxanthin, which have been shown to reduce the risks of cataracts and age-related macular degeneration, the leading cause of blindness for seniors. There is evidence that the lutein and zeaxanthin in an egg yolk may be more easily absorbed by the our bodies than from other sources.

Properly handled and refrigerated, eggs rarely spoil. Fresh, uncooked and unshelled eggs can be stored in their carton for about three weeks after you bring them home, with very little quality loss. Always use the Best Before date on the carton as your guide. If you leave eggs out of the refrigerator they will age more in one day at room temperature than they will in one week in the refrigerator. 



Recognize the Nutritional Value of Eggs



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



There is no difference in nutritional value or cooking performance between white and brown eggs. There is also no difference in taste, provided that the hens enjoy the same diet. Diet is the sole factor that influences the taste and odour of an egg.


Eggs that are 2 days old are every bit as good to eat as eggs 10 days old and their nutritional value does not change,


Eggs can also be beneficial when applied to your body and hair. Egg white tends to be drying, so throughout history this has been used for facials. Egg yolks are used in shampoos and conditioners and, sometimes, soaps. Lecithin and some of the egg’s fatty acids are used in skin care products, such as make-up foundations and lipstick.





Poultry Specialist

A Word from our Poultry Specialist

Ken Severson is the Nutrition and Poultry Specialist for Sparks Eggs. Ken takes care to make sure the hens and pullets are fed a balanced diet, and to safeguard their health and welfare.

Read more


Food Safety & Animal Welfare

The 4 Pillars

At Sparks Eggs we respect 4 important pillars of responsibility.

Read more on 4 Pillars

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