What is an Egg? Top
Egg Structure and Composition
Some standard dimensions of the average egg
Weight 58gms
Volume 53cm3
Specific Gravity 1.09
Long Axis 5.7cm
Short Axis 4.2cm
Long circumference 15.7cm
Short circumference 13.5cm
Surface Area 68cm2
The shape may be described as oval
The normal egg weight range is 35gms to 77gms
The Proportions and solids contents of the components of the average egg are:
% of whole egg
Shell 10.5
Yolk 31.0
White 58.5
Total Edible 89.5
See Why are Eggs good food?
Why are Eggs good food? Top

Excellent protein food: Eggs have the ideal protein mix for growth and repair.
Low in Fat: A medium egg has less than six grams of fat and is not high in kilojoules.

Low in saturated Fat: Eggs have less than 2 grams saturated fat. Most of the fat is unsaturated.

Rich in Vitamins: Eggs really are natureís vitamin capsule containing all the vitamins except vitamin C. They are a good source of Vitamin B12 which may be lacking in vegetarian diets.

Rich in Iron: A serve of 2 eggs contains 2.2 mg of iron (as much as a lamb chop). Iron is best absorbed from food when vitamin C is present so combine your egg with a glass of orange juice for even better nutrition. Itís many essential functions include - a building block for cell membranes, required for production of some hormones, essential for production of digestive juices, protection for nerve fibers. The body is able to make this cholesterol in the liver.
See The nutritional value of an Egg
The nutritional value of an Egg Top

Eggs have excellent nutritional value. They contain protein which is needed for building and repairing the cells in muscles and other body tissues. They also supply valuable minerals and vitamins. Eggs contain vitamin A, all 8 of the B group vitamins as well as vitamins D and E.

In fact, eggs supply all the vitamins except for vitamin C. (Fruits, fruit juices and vegetables are the only sources of vitamin C). Vitamins A, D, E are found only in the egg yolk. Most of the B group vitamins are in both the yolk and the white although the yolk has greater quantities.


The most important mineral in eggs is iron and it's found in the yolk. The iron is absorbed best if food containing vitamin C is eaten at the same meal. Fruit, a glass of juice or some type of vegetable should therefore be eaten at the same meal as an egg. Eggs also contain zinc, iodine, phosphorus, potassium and small quantities of other minerals.

Eggs contain some fat - found only in the yolk. Cholesterol is also present in the egg yolk. Recent research suggests that cholesterol in foods will not cause problems if the diet is low in fat. Eggs provide an excellent selection of nutrients. Like most foods they should be eaten in moderation.

A special thank you to the Egg Industry Research and Development Council.