Eggs are one of the most affordable and best available sources of protein in a modern diet that tends to suffer from carbohydrate overload. A medium-sized egg provides 78 kcal and 6.5g protein, delivering around 13% of an adult’s daily protein requirement. Eggs offer an excellent supply of vitamins D, B2, B12, biotin and iodine and are a useful source of vitamin A, folate, choline, phosphorus, selenium and the carotenoids lutein and zeaxanthin.
Ruxton C (2010). Recommendations for the use of eggs in the diet. Nursing Standard. 24,37:47-55