scored 79/100
Also known as Whole Egg, Eggs; Whole, Eggs, Whole Eggs
Eggs are nutrient-dense whole foods providing complete protein and essential micronutrients including choline, selenium, and lutein, making them a foundational food for healthy aging.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 79.
Less a 1.0 anti-nutrient penalty (moderate saturated fat).
Eggs have been consumed globally for thousands of years and remain one of nature's most complete nutritional packages. A single egg contains all nine essential amino acids in optimal ratios, along with high-quality fat and critical micronutrients often lacking in modern diets. The yolk concentrates choline (293.8 mg per 100g), a nutrient essential for brain health, methylation, and liver function—functions that decline with age. Eggs also provide lutein and zeaxanthin, carotenoids that accumulate in the retina and protect against age-related macular degeneration, one of the leading causes of vision loss in older adults. The selenium content supports thyroid function and antioxidant defense, while the complete amino acid profile makes eggs particularly valuable for preserving muscle mass during aging. Despite historical concerns about dietary cholesterol, recent evidence shows that egg consumption does not significantly raise cardiovascular disease risk in most people and may support HDL cholesterol and reduce inflammation markers. Eggs contain bioavailable forms of nutrients compared to plant sources, with absorption rates enhanced by cooking.
Complete protein with all 9 essential amino acids plus leucine stimulates mTOR signaling and muscle protein synthesis, critical for preventing age-related sarcopenia
Choline is converted to acetylcholine, essential for synaptic plasticity, and supports phosphatidylcholine production for neuronal membrane integrity
Lutein and zeaxanthin concentrate in the macula where they filter blue light and reduce oxidative damage; bioavailability is highest from cooked egg yolks
Eggs increase HDL cholesterol and contain phospholipids that lower triglycerides; choline supports TMAO metabolism favorably in most individuals
Selenium serves as cofactor for glutathione peroxidase and thioredoxin reductase enzymes that neutralize reactive oxygen species and regulate thyroid hormone metabolism
Eggs provide sustained satiety and stable blood glucose due to complete protein and fat, supporting cognitive function and reducing mid-morning cravings; breakfast consumption also optimizes amino acid availability for muscle synthesis throughout the day
Breaks a fast
Eggs can be consumed at any meal, but morning consumption maximizes thermic effect and provides early protein to support muscle protein synthesis; post-workout consumption (within 2 hours) also supports muscle recovery.
Per 100 g of the default form. Bars show how much higher or lower egg is than the average across 6 peer foods in this category. Green means a favorable direction; amber means the opposite.
Egg is classified as a eggs. Eggs are nutrient-dense whole foods providing complete protein and essential micronutrients including choline, selenium, and lutein, making them a foundational food for healthy aging.
Egg scores 79/100 in Formulate, making it a solid choice. Its strongest contributions come from Chromium, Biotin, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Moderately — it contributes meaningful protein. A 100 g serving provides about 10.6 g of protein (~21% of the 50 g daily value).
Not really. A 100 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 100 g serving, egg is highest in Chromium (~74% DV), Biotin (~67% DV), Selenium (~47% DV), Choline (~45% DV), Vitamin B12 (~32% DV).
Yes — it fits comfortably in most keto plans. A 100 g serving has about 0.6 g of net carbs (0.6 g total minus 0 g fiber).
Best in the morning. Eggs provide sustained satiety and stable blood glucose due to complete protein and fat, supporting cognitive function and reducing mid-morning cravings; breakfast consumption also optimizes amino acid availability for muscle synthesis throughout the day
A typical serving is around 100 g (~154 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating egg alongside several other eggs sources.
Egg falls into the egg group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Egg pairs nicely with: Pair with spinach or kale because carotenoids from leafy greens have enhanced absorption when consumed with egg fat, and together provide synergistic antioxidant protection; Pair with tomatoes because lycopene absorption increases significantly in the presence of dietary fat from eggs, enhancing cardiovascular benefits; Pair with mushrooms because both provide vitamin D and selenium; cooking together increases bioavailability of fat-soluble compounds; Pair with berries because polyphenols from berries enhance choline-mediated methylation and reduce inflammation when combined with egg protein.
Moderate saturated fat.
Encyclopedia entries that supply the same signature nutrients egg contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients egg contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.