According to the United States Department of Agriculture (USDA), “a medium-sized egg contains approximately 70 calories, 6 grams of protein, 5 grams of fat, and 187 milligrams of cholesterol.” Eggs are also rich in vitamins A, D, E, K, B1, B6, and B12. Vitamin D helps the body absorb calcium and supports healthy bones and muscles, while vitamin B12 supports the nervous system and overall body function.

Eggs are known for their high-quality protein and essential amino acids, which help provide energy and repair body tissues. The two main parts of an egg offer different nutrients. Egg whites are “low in calories and high in protein,” while egg yolks contain most of the fat, vitamins, and minerals, making them nutritionally richer and more complex.

Eating eggs in the morning can be especially beneficial because the body needs protein after a night of sleep. Eggs help “kickstart your metabolism and keep you energized throughout the day.” They can also keep you feeling full longer, reducing unnecessary snacking and helping with weight control. In addition, the protein and choline found in eggs may improve memory and concentration. Choline is important for brain development and healthy brain function.

Eating eggs in the evening also has benefits. Eggs may help increase melatonin levels, helping the body relax and making it easier to fall asleep. However, experts suggest not eating them too close to bedtime to avoid digestive discomfort during sleep.

Eggs can also support muscle recovery and body repair overnight. Their protein, vitamin D, and vitamin B12 help the body recover while sleeping, making eggs a nutritious option for both breakfast and dinner.