TWO-MINUTE NUTRITION: The 6 Big Health Benefits of Eggs

5 Biggest Health Benefits of Eggs

Here at Freshly, we’re crazy about eggs. (Just ask our omelettes.)

We think they’re the classic superfood that never really went away. Eggs give you that morning edge for productivity, satiety, and energy, not to mention they’re versatile and compact, so they have a convenience we can really get behind. Recently, the federal government’s 2015 Dietary Guidelines for Americans announced that the dietary cholesterol in eggs should not be a concern when it comes to maintaining your cholesterol levels – a fact that’s long been known in health and wellness communities (like ours) but has yet to be addressed officially.

If you eat tons of eggs (and if you eat our Freshly breakfasts, we suspect you already do), here are six of the biggest benefits you’re getting. 


One tiny egg needs to have enough nutrients to fuel one BIG chicken. So naturally, you’ll get a pantry-sized collection of good stuff. One whole egg contains calcium and iron (90% of which is found in the yolk), along with vitamins D, B5, B12, and B2, and the minerals zinc, phosphorus, and selenium. Add six grams of protein and five grams of healthy fats to that mix. That’s more nutrients than what you get in a big bowl of cereal, or a multivitamin. 



One single egg has the same protein content as 30 grams of cooked meat, and on top of that, egg protein has a quality rating of 100. (Compare that to beef’s quality rating of 75.) Thanks to all that high-quality protein, eggs keep you full longer, so you can control random snacking and keep weight under control. In a Saint Louis University study, researchers found that compared to a group who ate bagel-based breakfasts, people who ate eggs in the morning felt fuller and ate much less at lunch three and a half hours later. Their total calorie intake stayed lower for the rest of the day and 48 hours later, too.

Eggs also have all 9 essential amino acids, which are the building blocks to a healthy, happy body: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.


The protein in an egg doesn’t just keep you full – it helps sustain your energy throughout the day, too. We mean physical AND mental energy because we know body and brain are inextricably linked. Eggs give your body energy without messing with your blood sugar levels, so it keeps your hormones stabilized to prevent fatigue, mood swings, and that mid-afternoon crash. The protein in eggs also help repair and strengthen your body tissue (which helps you to build strong, lean muscle mass), and fights off infections like a boss.

Source: Good For You Cookbook
Source: Good For You Cookbook


Choline is an important nutrient that helps build strong cell membranes, and transports vitamins and minerals around your body, just like a smooth-functioning cargo train. It is essential in brain development and function, since it helps produce a neurotransmitter associated with memory and learning (called acetylcholine), and keeps communication signals between your nerves, muscles, and brain firing away. Choline is found in an egg’s yolk, and one egg provides over 100 mg of choline.


As if we haven’t thrown enough hard-to-pronounce nutrients your way…. eggs also contain lutein and zeaxanthin, two antioxidant nutrients that some research suggests can improve vision, protect against harmful light waves, and protect against age-related eye conditions like cataracts and macular degeneration. 


As mentioned before, the concern surrounding the cholesterol in eggs is pretty outdated nutrition. We now know that eggs have dietary cholesterol that doesn’t harm your body’s blood cholesterol levels, and can possibly even improve your good cholesterol (HDL) while keeping bad cholesterol (LDL) relatively benign. Eggs’s nutrients can even help lower your heart disease risk, from protein to vitamin B12, to vitamin D.

Looking for ways to incorporate more eggs into your diet? Our Freshly meals are just one way to have an omelette without breaking a single egg. Check out some of our breakfast offerings, like our BLT Omelette, Pico de Gallo Frittata, or Bosco Quiche, on our menu page 😉