Eggs
A complete protein source and one of the few foods naturally rich in choline, a nutrient most people don't get enough of.
Brain
Recovery
Vision
Eggs offer high-quality protein, vitamin B12, choline, and healthy fats. They support brain function and muscle repair. Enjoy boiled, scrambled, or poached eggs for a satisfying meal.
Eggs
Per
1 large egg (50g)
Calories
72
Vitamin K
0%
Vitamin A
9%
Vitamin C
0%
Vitamin B12
19%
Vitamin D
5%
Iron
5%
Magnesium
1%
Potassium
1%
Calcium
2%
Fiber
0g
Nutrition Highlights
Choline, complete protein, lutein, B12
Fuhrman ANDI chart, 1 item
Nutrition Density Score (ANDI Score)
27
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Cook the yolk gently (soft-boiled, poached) rather than at high heat for extended periods — it preserves more of the lutein and choline.
Absorption Boost
Leafy greens — eggs' fat helps you absorb the carotenoids from greens cooked alongside them
Vitamin C foods — improves absorption of the iron in egg yolks
Use Caution If
You have an egg allergy — avoid entirely
You're managing cholesterol closely — discuss typical intake with your doctor, since individual response to dietary cholesterol varies
Storage
Refrigerate in the carton, not the door, to keep a stable temperature; use within 3–5 weeks of the pack date.
Biomarkers to Track
Subjective
(Daily)
Mental clarity and mood
Satiety after meals
Objective
(Quarterly)
Choline status (if tested)
Lipid panel