Egg
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Every diet
It comes from a chicken.
Egg is halal, and the other ingredients in the dish still have to be.
Eggs are kosher, though the equipment and the rest of the meal have to be kosher too.
Almost no carbohydrate.
Fine for most people at normal amounts.
Rules by country
Egg is a food, so it has no E-number and no additive assessment. The rules that apply to it are the allergen rules, which require egg to be declared in the US, the EU, Canada and Australia, and the food safety rules for the raw product itself.
What is it?
A hen's egg is about 11% protein, 10% fat and 1% carbohydrate, and the protein is one of the best quality in the diet, with all nine essential amino acids. The yolk carries the vitamins and the choline, and the white carries most of the protein. One large egg has about 70 calories and about 6 grams of protein.
Where it comes from: From a chicken. On an ingredient list it can mean the whole egg, the white alone or the yolk alone, and it can be fresh, frozen, dried or liquid.
Why it’s in food
- Binding
- Emulsifying
- Thickening
- Leavening
- Nutrition
Often found in
Also listed as: Egg, Whole egg, Eggs, Liquid egg, Egg yolk, Hens egg, Egg, whole
Health & gut impact
Egg protein is the reference standard for protein quality, because its amino acid pattern sits above the requirement the World Health Organization sets for human needs. It is also a complete protein in the practical sense.
WHO, Protein and amino acid requirements in human nutrition (2007)
One large egg supplies about a quarter of the daily choline an adult needs, and choline is a nutrient many diets fall short on. It matters for memory and for liver function.
Institute of Medicine, Dietary Reference Intakes for macronutrients (2005)
Egg is one of the allergens the US has required on labels since 2003 and one of the 14 the EU has listed since 2004. Most children outgrow it, but it is the allergy most likely to persist into adulthood.
US FASTER Act (2021) and EU Regulation 1169/2011 allergen list
Raw egg carries a small but real risk of Salmonella, which is why raw egg in mayonnaise, mousse and homemade meringue is treated as a higher-risk food and why pasteurized egg is used in those products.
US CDC, food safety guidance on eggs and egg products
What can I use instead?
Ratio: Use roughly one part aquafaba for one part egg white
Best for: Whipping and baking
Related
More dairy:
Common questions
Are eggs bad for cholesterol?
For most people, no. Dietary cholesterol has a much smaller effect on blood cholesterol than saturated fat does, and the 2015-2020 US Dietary Guidelines removed the specific cholesterol ceiling. People with familial hypercholesterolaemia or a genetic condition still follow their doctor's advice.
Is egg vegan?
No. It comes from a chicken, so it is not vegan and it is not part of a vegan diet, whatever a package says about plant-based alternatives.
Is egg a good protein source?
Yes. A large egg gives about 6 grams of complete protein with an amino acid profile that is the reference standard, at about 70 calories.
Is Egg safe?
Generally safe (92/100). Egg is a food, so it has no E-number and no additive assessment. The rules that apply to it are the allergen rules, which require egg to be declared in the US, the EU, Canada and Australia, and the food safety rules for the raw product itself.
Is Egg vegan?
No. It comes from a chicken.
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Scientific sources & regulatory citations
- WHO, Protein and amino acid requirements in human nutrition (2007)
- Institute of Medicine, Dietary Reference Intakes for macronutrients (2005)
- US FASTER Act (2021) and EU Regulation 1169/2011 allergen list
- US CDC, food safety guidance on eggs and egg products