What Makes Egg A Superfood?

The nutrient-rich eggs are among the few foods to be clubbed as superfoods

Shubhangi Shah
Written by: Shubhangi ShahPublished at: Oct 11, 2021
What Makes Egg A Superfood?

Let’s admit that eggs are among the tastiest, healthiest, and most nutritious foods out there. In fact, it is among the few foods to be clubbed among the superfoods. This is because it contains a large number of nutrients in a few calories. Also, it is versatile, which means you can make a whole lot of dishes using it. Before we delve into the super-delicious recipes of this superfood, let us look at some of the health benefits of eating eggs. And to know that, Onlymyhealth spoke to Sreemathy Venkatraman, Clinical Dietitian & Wellness nutritionist and founder of ‘Mithaahara - Eat to live’.

Health Benefits Of Eating Eggs

One egg roughly contains about 78 calories. In just those many calories, you get nutrients, which can be compensated by having different foods. This makes it a superfood. Here are some of its health benefits:


Eggs are packed with all the vital nutrients

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One large boiled egg contains 78 calories, 6 grams of protein, and 5 grams of healthy fat. It also contains the following nutrients:

  • Vitamin A: Good for the eyes
  • Vitamin B2: Helps in breaking down carbs, proteins, and fats.
  • Vitamin B5: Makes your eyes, skin, and hair healthy.
  • Vitamin B12: Helps the body in making red blood cells, thus preventing anemia
  • Folate: Also plays a role in the formation of red blood cells and in healthy cell growth.
  • Phosphorus: Keeps your bones and teeth strong.
  • Selenium: Rich in antioxidants.


As you know that just an egg contains 6 grams of protein, which makes it a rich source of this macronutrient. It also contains all 9 amino acids, which help your body to make complete use of this macronutrient. In fact, the protein profile of this superfood is so rich that it is used as a gold standard to evaluate other foods in terms of proteins.

Is Not Calorie Dense

As you know that an egg contains just 78 calories. Hence, it is low in terms of calories on one hand and is rich in nutrients on the other. In fact, about 2 eggs with a source of carbohydrate make for an extremely nutritious and balanced breakfast option.

Suitable For All Age Groups

Another health benefit of eggs is that they can be consumed by people of all age groups. In fact, as people age, they start losing muscle mass. Hence, eggs are an excellent food for them as it is a rich source of protein, which can help them with the issue. It is also easily digestible. For kids, it can help them in their growth and development during their initial growth years.

Also read: 4 Side Effects Of Eating Raw Egg Whites Daily

Egg is a superfood

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Weight Loss

One egg has just 78 calories. It is also protein-rich. A thing about this macronutrient is that it makes you feel full for a long time. This means that even after eating a small portion of this superfood, you will not feel hungry for a long time. This makes eggs an ideal food for weight loss.

Contains Choline

An essential yet little-known nutrient that the eggs contain is choline. The importance of choline can be understood by the fact that it is used to build cell membranes. And eggs are a good source of it as a single egg contains about 100 milligrams of choline, as per a leading health website.

Rich In Lutein And Zeaxanthin

Lutein and zeaxanthin are again crucial yet very little known nutrients. These two are antioxidants, which improve our eye health. They accumulate in the retina and helps in reducing the risk of cataracts and muscular degeneration, which are among the most common eye disorders. And the egg, especially its yolk, is a good source of these antioxidants. 

Also read: 8 Simple Ways To Incorporate Eggs In Your Diet

What makes eggs even better is that this nutrient-packed food is versatile too, i.e. it can be incorporated into several dishes. You can simply have them boiled, or poached. In fact, eggs in these forms with a little salt and pepper sprinkled on them make for a super snack. You can also have them scrambled or in the form of an omelet. You can also add to it a lot of vegetables and make a delicious egg salad out of it. 

(With inputs from Sreemathy Venkatraman, Clinical Dietitian & Wellness nutritionist and founder of ‘Mithaahara - Eat to live’)

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