Nutritional Content Of One Large Egg

Eggs are a good source of protein in a convenient little package. Eggs are low in calories and contain essential nutrients. But because they're also high in cholesterol, many people avoid them. The Harvard School of Public Health notes that this isn't necessary for most people, and including eggs in moderation can be part of a healthy diet.

Nutrients

One large egg contains 70 calories. Eggs contain no carbohydrates, fiber or sugar. Eggs provide choline, which may help your memory. They're also a good source of lutein and zeaxanthin, which can help preserve eyesight. Consume no more than one egg per day to maximize health benefits while keeping fat and cholesterol levels reasonable.

Fat and Cholesterol

A large egg provides 5 grams of fat, including 1.5 grams of saturated fat. The cholesterol content is 210 milligrams, which is 71 percent of your recommended daily intake. The Harvard School of Public Health points out that high levels of saturated fats and trans fats are more dangerous to blood cholesterol levels than the cholesterol found in eggs. The website Science News reports that University of Connecticut researchers revealed findings in 2006 that eggs can actually increase HDL, or good, cholesterol levels, and further notes that a 1999 study conducted by the Harvard School of Public Health found no significant link between heart disease and egg consumption.

Protein

One large egg contains 6 grams of protein. Animal sources of protein provide every essential amino acid that your body needs to obtain from food because it can't make them. The protein in an egg is broken down into amino acids that help repair tissues, provide energy and maintain muscles and a healthy immune system. Recommended levels of daily protein intake vary depending on age and gender, with an average, healthy adult requiring between 46 and 56 grams per day.

Vitamins and Minerals

A large egg contains 6 percent of your recommended daily intake for iron, which is critical to the delivery of oxygen to your cells. Iron deficiency can make you feel weak and tired and lower your immunity to infection, according to the National Institutes of Health Office of Dietary Supplements. The office further notes that vitamin A plays a role in distributing iron in your body for use, so a deficiency of the vitamin decreases the body's ability to use the iron it has stored. A large egg provides 4 percent of the vitamin A you need daily. Eggs also contain 70 milligrams of sodium and provide some calcium.