Nutritional Value

  • A Large-sized egg supplies 12.6% of the Daily Reference Value (DRV) for protein. A little over half of the egg’s protein is in the white and the rest is in the yolk. The egg’s protein is the highest quality protein of any food. One egg of any size equals one ounce of lean meat, poultry, fish or seafood in the food groups.
  • High-quality protein, like the protein in eggs, can benefit people of all ages in many ways, including forming muscle tissue, building muscle strength, repairing muscles after exercise and warding off the loss of muscle tissue as we age.
  • Egg yolks are an excellent and important source of choline. A Large egg yolk contains 125 mg of choline and provides 23% of a pregnant woman’s daily needs. Choline intake during pregnancy may be a key factor in the development of infants’ memory functions and, later in life, choline may improve memory capacity.
  • The yolk gets its colour from the yellow-orange plant pigments called lutein and zeaxanthin. Lutein and zeaxanthin have been shown to reduce the risks of cataracts and age-related macular degeneration, the leading cause of blindness in those 65 and older. A Large egg yolk contains 166 mcg of lutein and zeaxanthin.
  • Incredibly, eggs are also a good source of vitamin B12 (10.8 % of the DRV) and riboflavin (14% of the RDI) and supply varying amounts of many other nutrients, including a wide variety of other vitamins and minerals. The yolk contains a higher percentage of the eggs’ vitamins than the white, including all of the eggs’ vitamins A, D and E. Egg yolks are one of the few foods that naturally contain vitamin D.

Excerpt from


Nutritional Information

Typical Values Per 100g **
(as packed)
Per large egg 43g
serving (as packed)
% MDR*
Per Med egg 43g
of which sugar
Total Fat
saturated fat
trans fat
monounsaturated fat
polyunsaturated fat
Total Dietary Fibre
616 kj
12.6 g
1.2 g
1.2 g
10.3 g
3 g
0 g
4 g
1.4 g
419 mg
0 g
126 mg
264 kj
5.4 g
0.5 g
0.5 g
4.4 g
1.2 g
0 g
1.7 g
0.6 g
180 mg
0 g
54 mg

How much does an egg weigh?

Chicken eggs weigh between 33 and 75 grams when laid, of which 90% is edible and the rest is the shell. Eggs may lose moisture when not stored correctly.

Every country has its own standards and regulations how eggs are sized and packed, and in south Africa these things are regulated by the agricultural product standards act, as amended from time to time:

  • Jumbo eggs weigh more than 66grams
  • X-large eggs weigh more than 59grams
  • Large eggs weigh more than 51grams
  • Medium eggs weigh more than 43 grams
  • Small eggs weigh more than 33 grams

Make sure to use an accurate scale when checking as 1 gram can make a big difference!