Egg
A nutrient-dense food that provides complete protein, choline, vitamin B12, and selenium.
Key nutrients
Complete protein, choline, vitamin B12, riboflavin, selenium, and vitamin D in varying amounts.
Benefits and evidence
Eggs can be a convenient protein source within a varied eating pattern.
How to use it
Boil, poach, scramble, or add to vegetable dishes, salads, and whole-grain meals.
Practical serving
One or two eggs, depending on the meal and individual needs.
Precautions
Cook eggs safely and refrigerate promptly. Egg allergy is common in children and possible at any age.
Sources and review
USDA FoodData Central. Egg, whole. https://fdc.nal.usda.gov/
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