Eggs used to be shunned as the cholesterol culprit, but nutrition experts now acknowledge that eggs should be part of a healthy, balanced diet. If there ever was a perfect food, eggs would be it. It’s an inexpensive source of high-quality protein, they are versatile, nutritious and an essential ingredient in many baked goods and sauces.

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1 egg (approx 50g) contains:

Energy (kcal) 70 kcal
Energy (kJ) 290kJ
Protein (g) 7g
Carbohydrates (g) nil
Fat (g) 4.2g
Cholesterol (mg) 211mg
Dietary fibre (g) nil
Sodium (mg) 70mg







The protein in eggs is a complete protein i.e. it contains all the amino acids needed as building blocks in the body. Egg protein is also easy for your body to absorb, which makes it a good snack post-run to aid in muscle recovery.

1 egg already provides 7% of the daily requirement for vitamin A
which is needed for good night vision, cell growth and healthy skin. Eggs are also one of the few natural sources of Vitamin D which is needed for calcium absorption and bone-strength. B-vitamins are abundant in eggs. Vitamin B12 is needed for a healthy nervous system and vitamin B2 is used to convert the food you eat into energy – much needed on the trails.

Choline is one of the most important nutritional benefits of eggs, and eggs are one of the the best sources of it. Choline plays a key role in brain health and helps keep the body’s circulatory system clear of compounds that would otherwise cause inflammation.

Eggs supply a variety of minerals including selenium, iodine, calcium and phosphorous. Selenium is needed for a strong immune system and is a powerful antioxidant.

Lutein is an important antioxidant found in the yolk of the egg. Intake of lutein is associated with decreased risk of age-related macular degeneration (which is a leading cause of blindness). Although other foods may be higher in lutein, eggs provide a more absorbable form.

How to get your daily doze of egg:

  1. Hard boiled egg – great for an on-the-run breakfast or recovery snack or to add protein to a salad.
  2. Poached egg on low GI toast with grilled bacon and rosa tomatoes.
  3. Omelet with any filling of your choice – choose from cheese, mushrooms, ham, bacon, tomatoes, salmon and the list goes on.

Article by Jeanne-Marié Louw (Dietician)
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