A Dozen Reasons to Eat Eggs (and not feel guilty about it)

Eggs are an incredibly versatile product packed with the protein and essential nutrients you need to fuel your body. Whether you prefer them scrambled, boiled, poached, or incorporated into your favourite dishes, here are a dozen reasons to eat eggs and not feel guilty about it!

12 Reasons to Eat Eggs

1. Improves Concentration

Good nutrition affects a child’s ability to learn. Research* has shown that eating a well-balanced breakfast can improve a child’s:

  • Concentration level and attention span
  • Math and reading skills
  • Behaviour
  • Attendance
  • Test scores

Starting the day with a healthy breakfast that includes eggs gives you and your family a nutritious start to the day. This is because nearly all the essential nutrients your body needs can be found in an egg. Eggs are packed with 14 essential nutrients that you and your family need to stay healthy and active. Plus, one large egg contains just 5 grams of fat and only 70 calories.

* Minnesota Department of Children, Families and Learning. School breakfast programs energizing the classroom. 1998.

2. Taste

Eggs are a versatile and delicious ingredient! Not only are they scrumptious when cooked on their own, but their properties make them a staple ingredient in a variety of delicious recipes for every flavour preference

3. Weight Management

The protein in eggs can help you lose weight by controlling the rate at which your body absorbs calories. A recent study compared an egg-based breakfast to a bagel-based breakfast, each containing the same number of calories. Those who ate eggs for breakfast consumed 163 fewer calories at lunch, felt less hungry and ate 418 less calories over a 24-hour period.*

When managing your weight, choose foods that provide the maximum amount of nutrition for the least amount of calories. Eggs are great nutritional value for those trying to lose or maintain weight. A large egg contains 14 essential nutrients, but just 70 calories.

In addition, eggs come portion-packed, making serving size easy to manage.

* Layman. Protein Quantity and Quality at Levels above the RDA Improves Adult Weight Loss. J Am Coll Nutr. 2004; 23: 631-636

4. Brain Development

Eggs give us brainpower. Choline, a substance found in egg yolks, stimulates brain development and function. Choline has been recognized as an essential nutrient by Health Canada. Since it is necessary for good health, but is not produced by our body in adequate amounts, a continuous new supply must be provided by our diet. Two large eggs provide an adult with the recommended daily intake of choline.

5. Eyesight Protection

Eggs help to keep your eyes healthy. Lutein and zeaxanthin are antioxidants found in egg yolks and are believed to help protect eyes against damage due to ultraviolet radiation from the sun. Research has shown that these antioxidants may be very important in reducing the risk of age-related macular degeneration (the leading cause of blindness in people over age 65) as well as the risk of cataracts. Those who ate eggs daily were less likely to have cataracts than those who consumed eggs less often.*

* Moeller et al. Journal of the American College of Nutrition 2000; (915s): 523s-527s

6. Lasting Energy

Including protein-rich eggs in your meals and snacks helps sustain your energy level and curb hunger, cravings and unhealthy snacking. Protein is the most filling nutrient. It helps control the rate at which food energy (calories) is absorbed by your body.

A large egg contains 6 grams of the highest quality protein found in any food. Protein is found in both the egg white and the yolk; just over half is in the white and the remainder is found in the yolk. Eat the whole egg to benefit from its full energy potential.

Eggs are one of the few foods considered to be a complete protein. A complete protein contains the nine essential amino acids your body cannot produce naturally. Regarded as the “building blocks” of the body, amino acids help form protein and are vital to your body’s health.

In addition to supplying energy (calories) for your body to function, protein is essential for building and repairing tissue and keeping your body strong and healthy. Muscles, organs, skin and hair, as well as antibodies, enzymes and hormones are all made from protein. Protein also helps fight infections, keeps body fluids in balance and helps your body maintain a healthy metabolism.

7. Multivitamin

With only 70 calories and packed with 14 essential nutrients which your body needs, an egg is a nutrient-dense food. Nutritionally, eating an egg is like taking a multivitamin pill.

The nutrients found in eggs provide many health benefits:


Assists in brain development, function and memory


Helps produce and maintain new cells, especially red blood cells


Carries oxygen to the cells and keeps blood healthy

Lutein and Zeaxanthin

Help maintain good vision and reduce the risk of developing cataracts; help protect eyes against harmful UV rays


Promotes normal nerve function and helps release energy

Omega-3 fats

Improve blood cholesterol and reduce the risk of Alzheimer’s disease


Helps keep a body strong and healthy


Helps keep body tissues healthy

Vitamin A

Protects against some cancers and may slow the aging process

Vitamin B12

Helps protect against heart disease

Vitamin D

Helps keep bones healthy and teeth strong

Vitamin E

Acts as an antioxidant that protects cells against some cancers


Helps maintain a strong immune system

Research shows that eating eggs every day does not significantly raise LDL (“bad” cholesterol) levels or contribute to the risk of heart disease for most healthy* men and women. Saturated and trans fats found in foods, not dietary cholesterol, increase blood cholesterol and the risk of heart disease (1,2). A large egg contains only 1.5 grams of saturated fat and zero trans fats (3).

* If you have heart disease, diabetes or are at risk because of family history, please consult your physician or a dietitian.

1 Hu et al, 1999. A prospective study of egg consumption and risk of cardiovascular disease in men and women. Journal of American Medical Association 218: (15): 1387-1394.

2 Katz et al. Egg consumption and endothelial function: A randomized controlled crossover trial. Int J Cardiol 99(1), 65-40 (2005)

3 Hu et al, 1997. Dietary fat intake and the risk of coronary heart disease in women. New England Journal of Medicine 337:1491-1499.

8. Convenient

Eggs are a staple in most homes. With eggs in the fridge, you can always make a fast, delicious and nutritious meal. Combine eggs with leftovers and a little creativity, and you can prepare delicious omelettes, stratas, frittatas, scrambled eggs, quiches, and more!

Also, eggs are conveniently portion-packed, each one separately wrapped in its own shell. No need for measuring or weighing. What a convenience when cooking and baking, or preparing meals for 1 to 100.

9. Freshness

Freshness is an important factor when shopping for groceries. Ontario’s egg farmers work hard to provide you with fresh eggs of Grade A quality. It typically takes 4 to 7 days for eggs to get from farm to table. The eggs are collected on the farm, washed, graded and packaged at the grading facility, then shipped to the grocery store.

Eggs are one of the few sources of protein that can be kept refrigerated for 3 to 5 weeks without spoiling. The Best Before date on the carton indicates how long an egg will stay fresh and maintain its Grade A quality. To preserve quality and freshness, store eggs in their carton in the refrigerator.

10. Affordable

Considering how nutritious, delicious, convenient, versatile and quick-to-cook eggs are, you might expect to pay more for them. The price of eggs makes them very affordable. While you can purchase higher-priced specialty eggs and egg products, a carton of classic shell eggs is an inexpensive source of high-quality protein that easily provides a meal for a family of four to six or numerous meals and snacks for just one or two.

11. Versatile

Eggs can be eaten as a snack or for any part of a meal. They can be eaten on the go or as part of a gourmet dinner. Whether cooked quickly or part of a more elaborate recipe, eggs add flavour and variety to many different dishes. There is an egg recipe to suit everyone’s cooking preference or ability. 

12. Quick to Cook

It takes just minutes to fry, scramble or microwave an egg. (And there are many more fast ways to cook eggs!) Cooking an egg quickly doesn’t mean sacrificing flavour either. You can create delicious, nutritious, meals in just minutes, leaving you more time to do whatever matters.

5 Versatile Recipe Ideas

Looking to incorporate more eggs into your diet? Here are some recipe ideas from getcracking.ca/recipes.

Mediterranean Sheet Pan Omelette

This Mediterranean Sheet Pan Omelette is a simple and quick one-pan crowd-pleaser or make-ahead for an easy, on-the-go breakfast.

Mediterranean Sheet Pan Omelette

Coconut Lime Cupcakes

These Coconut Lime Cupcakes are a must-try for coconut lovers. These cupcakes are just the right sweetness and taste decadent, yet light!

Coconut Lime Cupcakes Recipe

Bacon, Egg and Cheese Scones

These Bacon, Egg and Cheese Scones are loaded with savoury eggs, crunchy bacon and a hit of spicy, gooey cheese in every bite!

Bacon, Egg and Cheese Scones

Strawberry Pavlova

This Strawberry Pavlova is perfect for any occasion. Enjoy it throughout the year but especially during berry season.

Strawberry Pavlova

Runny Yolk Ravioli

Treat yourself to this elegant Runny Yolk Ravioli! It makes a superb appetizer or try it as a main course with a lemony green salad. Your guests will love you for it.

Runny Yolk Ravioli