The Importance of Eggs There are plenty of reasons to go to these lengths. A chief one is that eggs are one of the cheapest yet most nutritious foods around. For about 10 cents, an egg provides 6 grams of protein and substantial amounts of several important vitamins and minerals, such as vitamins A and B12, folate, thiamin, riboflavin, phosphorus, and zinc. The protein is of the highest quality, higher even than that of milk, meat and fish. Like meat, fish, milk, and other complete proteins, eggs provide all the essential amino acids needed to support life and growth.
Eggs also have several physical and chemical properties important in cooking and baking.
Eggs thicken custards, puddings and sauces. They stabilize mayonnaise and salad dressings. They're often used to coat or glaze breads and cookies. Eggs also are easy to use. Because they can be cooked alone or, in many cases, with other foods relatively quickly, they are a convenient, nutritious food for people on the go and those unable to do much cooking.