Despite some controversy over cholesterol, eggs provide some of the best nutrition available because they contain no carbohydrates and are low-sodium and sugar free. In addition, eggs are also gluten-free and rich in amino acids.
Because eggs are economical, about 17 cents a serving as of 2015, theyre one of the best nutritional values available. Eggs are rich in high-quality protein, with 6 grams of protein in one large egg. With only 5 grams of fat and 70 calories, while not a low-fat food, eggs represent a good trade-off between fat and protein. Eggs also contain choline, which promotes normal functions in cells and in the liver and helps transport other nutrients to the body.
Some of the nutrients in eggs include sodium and potassium, which are important in maintaining electrolytic balance, in addition to calcium, iron, phosphorus and zinc. In addition, eggs contain significant amounts of vitamins A, D, B-6 and B-12 as well as riboflavin and folate.
The fat in eggs, about 4.5 grams, accounts for about 7 percent of daily fat intake in a 2,000 calorie diet. Forty-five of the 70 calories in an egg come from fat, with about 1.5 grams saturated fat and 2 grams mono-unsaturated fat. This, too, represents a trade-off of healthy fat weighed against saturated, which, combined with 185 milligrams of cholesterol, is an important consideration in healthy diets.