Vitamin B1: 10%
Vitamin B2: 73%
Vitamin B5: 46%
Vitamin B6: 14%
Folic Acid: 26%
Vitamin B12: 60%
Vitamin D: 18%
Choline: Over 100% of your daily requirement
Essential Amino Acids and Protein
Eggs are also an excellent source of protein, containing all nine essential amino acids your body needs. By eating four eggs, you’ll meet about 51% of your daily protein needs. Here’s how the essential amino acids are broken down:
Histidine: 59%
Isoleucine: 94%
Leucine: 67%
Methionine: 51%
Phenylalanine: 90%
Lysine: 61%
Threonine: 65%
Tryptophan: 69%
Valine: 88%
This makes eggs a complete source of protein, which is crucial for muscle recovery and overall health.
The Importance of Egg Quality:
Not all eggs are created equal. The quality of the eggs you consume can significantly impact their nutritional value. For example, free-range eggs typically contain:
Twice as much DHA (an important omega-3 fatty acid),
three to four times as much vitamin E,
four times as much vitamin D,
and higher levels of antioxidants like lutein and zeaxanthin.
When comparing the price of high-quality eggs with other foods, you often find that they offer better value for money. For example, buying cheaper eggs can cost you about 67 cents for four, while high-quality eggs can cost around $2.67. However, considering their nutritional density, the investment in higher-quality eggs is worth it.
