Good things come in small packages — for proof, just look at the egg.

Inexpensive and loaded with nutrients your body needs for vision and immune health, eggs may be one of the few foods truly deserving of the title “powerhouse.”

Plus, they’re delicious, versatile, and easy to enjoy in a variety of dishes, including scrambled eggs, soups, sandwiches, salads, and more.

Here are a few of the top reasons why this egg-ceptional ingredient really is everything it’s cracked up to be.

Egg benefitsShare on Pinterest
Tatjana Zlatkovic/Stocksy United

Eggs are low in calories but loaded with a variety of important nutrients.

In addition to their stellar protein content, they’re packed with vitamins and minerals like selenium, vitamin B12, iodine, and riboflavin.

They also contain a concentrated dose of omega-3 fatty acids, a type of fat known for its ability to reduce inflammation and keep your heart healthy and strong.

Here’s a closer look at the nutritional value of one large egg:

Protein6 grams (g)
Fat5 g
Carbohydrates0.5 g
Selenium28% Daily Value (DV)
Vitamin B1221% DV
Iodine17% DV
Riboflavin16% DV
Vitamin A10% DV
Folate9% DV
Phosphorus7% DV

Eggs are brimming with lutein and zeaxanthin, two antioxidants found in the yolks that are known for their ability to protect your vision as you get older.

Together, these two compounds can protect your eyes from harmful free radicals and decrease the risk of age-related macular degeneration, a condition that can lead to blindness.

In fact, in a 2015 study, eating more foods high in lutein and zeaxanthin was linked to a lower risk of developing age-related macular degeneration over 20 years.

And in a 2020 study, people who ate at least two eggs per week had a 46 percent lower risk of late-stage age-related macular degeneration over a 15-year period.

If you’re looking for a meal with serious staying power, consider cracking a few eggs.

They can keep you feeling full between meals, partly because they’re an awesome source of protein, an essential nutrient that can help curb cravings and keep hunger at bay.

A 2020 study found that eating eggs for breakfast was more effective at decreasing hunger and food intake later in the day compared with cereal.

Another 2020 study found that people who ate at least one egg per day had a 38 percent lower risk of having excess body fat than those who didn’t regularly eat eggs.

With 6 grams of protein crammed into a single egg, adding this incredible ingredient to your diet can be an easy and effective way to ramp up your protein intake.

Protein plays a key role in growth and development, wound healing, tissue repair, and more.

Plus, protein can help support immune health, making it much easier for your body to fend off foreign invaders to prevent illness and infection.

Additionally, eggs are a complete protein, which simply means they contain all nine of the essential amino acids that your body needs to get from food.

Eggs have gained a bad reputation because of the cholesterol content in the yolks — but it’s actually totally OK to eat the yolks!

Cholesterol, a fat produced by your liver, is essential to help your body make vitamin D, build cell walls, and digest food.

Although cholesterol from food can increase levels of HDL (good) cholesterol, research has found that it may not have a significant impact on levels of LDL (bad) cholesterol or triglycerides, both of which are risk factors for heart disease.

Some studies even suggest that enjoying the occasional omelet could be linked to a lower risk of heart disease and stroke.

Besides being chock-full of nutrients, eggs are versatile, delicious, and easy to add to your diet.

For the most nutritional value, eating the whole egg is the way to go.

Looking for yummy ways to incorporate more of this superfood into meals besides the standard eggs and toast? This tasty ingredient makes an awesome addition to all kinds of dishes.

Try a spinach pie for a healthy main course or a Spanish potato and onion tortilla to use eggs in a whole new way. Alternatively, try experimenting with some of the recipes below to start upping your intake of eggs.