The Extraordinary Egg Egg-cellent Nutrition One large egg contains Eggs are a natural source of goodness because they contain so many nutrients. Canada's Food Guide to Healthy Eating suggests one to two eggs as a serving from the Meat and Alternatives group. Eggs are an excellent source of high quality protein.
Protein is essential for growth and development.
Eggs contain all nine essential amino acids making them a complete protein. In fact, the pattern of amino acids found in eggs is so perfect for our bodies to use, that scientists use eggs as a standard to measure the protein quality of other foods. In addition to protein, eggs also contain a significant number of vitamins and minerals, yet one egg has only 71 calories. Eggs also contain a small amount of fat, about 5 grams per egg. Cholesterol is another type of fat found in egg yolks.