The Power & Health Benefits of the Mighty Egg!

June 3rd marks National Egg Day. To celebrate, we partnered with registered dietitian and egg expert, Katie Hayes of the American Egg Board’s Egg Nutrition Center. Below Katie shares more about the power and health benefits of the mighty egg, take a look!

First, tell us about yourself. What do you do and what does the Egg Nutrition Center do?

My name is Katie Hayes – I’m a registered dietitian nutritionist and the Director of Nutrition Communications at the Egg Nutrition Center. With a unique perspective as a registered dietitian and communicator, I create compelling programs for health professionals and help the public understand complex scientific topics.

The Egg Nutrition Center (ENC) is the science and nutrition education division of the American Egg Board (home of the Incredible Egg), consisting of dedicated nutrition health experts with a range of professional experience in food science and nutrition fields. For the latest research, resources, and recipes visit or follow us on Instagram, Twitter, or Facebook.  

We know that eggs are nutrition powerhouses. Could you share more about the primary health benefits of eggs? 

You’re right, eggs are a nutritional powerhouse, providing a good or excellent source of 8 essential nutrients. In fact, eggs are listed as a nutrient-dense food by the Dietary Guidelines for Americans because they bring a lot of nutrition for relatively few calories. The nutrient many people think of when they think of eggs is protein. There is no better quality protein source than eggs, with the majority of protein coming from the egg white. High-quality protein, like the protein in eggs, has all the essential amino acids to help maintain and repair muscle while supporting bone health.

Egglife wraps offer 5+ grams of high quality egg white protein in each wrap!

What are some lesser known but impressive health benefits of eggs?

Eggs qualify for all three healthy eating patterns recommended in the new Dietary Guidelines for Americans, and the Guidelines also affirm that eggs, as a nutrient-dense food, can contribute to the health and well-being of Americans of all ages in several ways, including:

  • Foundational food for infants and toddlers: The Guidelines highlight the importance of choline, a nutrient rich in eggs, while recommending eggs as a first food for babies to reduce risk for an egg allergy.
  • Important nutrients for teenagers: The Guidelines encourage eggs for pre-teens and adolescents, especially girls, because of the protein and choline they provide.
  • Muscle repair and bone health: The high-quality protein in eggs helps maintain and repair muscle while supporting bone health.
  • B12 for older adults: Older adults are at nutritional risk for not getting enough protein and vitamin B12, which eggs provide as a good source.
  • Natural source of vitamin D: Americans do not get enough vitamin D, for which eggs, as one of the few natural food sources, provide 6% of the daily recommendation.

Are there certain types of people or lifestyles in particular that should be eating eggs?

As Americans are building healthier diets, they can count on eggs. Eggs support any healthy dietary eating plan, offering high-quality protein, vitamins and minerals. As an excellent or good source of eight essential nutrients, eggs are the perfect complement to any lifestyle or eating pattern including Mediterranean, DASH, low-carb, plant-based and more. No matter what eating plan Americans choose to follow, eggs can be an important component.

What are some more unique ways people can add eggs to their diet? (French Toast, in ramen, banana pancakes, egglife wraps, etc…)

Eggs are easy and incredibly versatile for the whole family and at any meal! Eggs also help Americans eat more of what they don’t eat enough of – vegetables! And not only are eggs nutritious (and delicious!), but they can help with the absorption of nutrients found in plant foods, too. My family enjoys this dutch pancake with sunny side up eggs, caprese egg muffins, adding jammy eggs to ramen noodle soup and tacos with avocado spread and scrambled eggs.

Also, try egglife’s Paleo Grilled Salmon Wrap, Summer Bruschetta, Veggie Primavera, and Gluten Free Peaches & Cream.

What is your favorite way to eat egglife wraps?

Egglife wraps are delicious and can be used in so many ways! I love pairing them with veggies! The everything bagel egglife wrap with goat cheese, spinach, and mushrooms is delicious for breakfast. And the Asian vegetable rolls with the original egglife wrap and the tomato avocado caprese wraps with the Italian-style egglife wraps are hits for lunch in my family.