Fat In Eggs: Everything You Need To Know About Eggs

Sanya Singh

Sanya Singh
Jun 2022

2 min read

Table of content

Who said consuming fat is not healthy? Well, not all dietary fats are the same, as some foods contain healthier fats than others, like the fat in eggs. However, it’s been one thousand years since people are eating eggs along with the yolk as it contains important fat-soluble nutrients like vitamins A, D, and E, and the antioxidants lutein and zeaxanthin. There are many types of eggs though, but the most common choice is chicken. Moreover, eggs contain several vitamins and minerals that are essential parts of a healthful diet. Let’s know more about fat in eggs. 

Why Do We Need Eggs In our Diet?

Eggs are inexpensive and are easily available on market. Moreover, they are a good source of protein, considering egg whites and yolk as well. They contain heart-healthy unsaturated fats and are a great source of important nutrients, such as vitamin B6, B12 and vitamin D. In fact, most healthy people can eat up to seven eggs a week without affecting their heart health. While, some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.

Nutritional Fact Of Whole Egg (100G)

  • Protein-12.6g
  • Energy-131kcal
  • Fat-9g
  • Monounsaturated Fat-3.4g
  • Polyunsaturated Fat-1.4g

Benefits Of Whole Eggs

An egg as a whole is very beneficial for every age group. Therefore, below, we’ve provided some of the proven key health benefits of eating eggs.

1. Whole Eggs Are Nutrient-Rich Besides Fat In Eggs

  • As a fact, eggs are jam-packed with several essential vitamins and minerals. An average serving of 2 eggs contains:
  • 82% of daily vitamin D requirements
  • 50% of folate requirements
  • 25% of daily riboflavin (Vitamin B2) requirements
  • 40% of daily selenium requirements 
  • Moreover, they also contain useful amounts of vitamins A, E, B5, and B12, as well as iron, iodine and phosphorus. All these nutrients are, therefore, very essential for a healthy and balanced diet.

2. Eggs Provide Quality Protein

besides fat in eggs they are High in protein
  • However, eggs are considered to be a valuable source of quality protein as they contain all nine essential amino acids in sufficient amounts to support effective muscle growth, recovery and maintenance.
  • Therefore, one single egg contains about 6.3 grams of protein and the high-quality and bio-availability of protein in eggs is truly second to none.

3. Improves Level Of Good Cholesterol

  • Moreover, eggs help increase high-density lipoprotein (HDL) levels or good cholesterol.
  • This is one of the reasons why eggs have been found to have little to no effect on heart disease risk.

4. Beside Fat In Eggs, Great source Of Vitamin D

  • Well, vitamin D plays an important role in the absorption of calcium and phosphorus and makes it essential for the maintenance of healthy bones and teeth.
  • Moreover, Vitamin D also aids in promoting healthy muscle function and immune system maintenance. Therefore, egg yolks are one of a handful of foods that naturally contain vitamin D.
  • However, a serving of two eggs provides 82% of recommended daily intake of vitamin D making them an important source of this essential vitamin. 

5. Helps In Weight Management Beside There Is Fat In Eggs

helps in weight management besides fat in eggs
  • However, eggs are one of the best food options to assist with weight management as relatively it is low in calories and a rich source of quality protein.
  • Also, the high satiety levels of eggs lead to greater feelings of satisfaction, less hunger and a lower desire to eat later in the day. Probably, this is why dietitians advise eating eggs for weight loss. 

Therefore, according to the studies eating eggs can make you feel full for longer by:

  • Increases the levels of a hormone that further, helps you feel satisfied after eating.
  • It keeps your energy levels higher.
  • Moreover, boosts metabolic activity.
  • Also, delays the rate at which food leaves the stomach.
  • Therefore, eggs are packed with high-quality protein, making them ideal as part of many different dietary patterns that can assist people in managing their weight.
  • Moreover, consumption of eggs also helps reduce variations in glucose levels, which have great lasting benefits in regulating eating patterns.

6. Best Dietary Source Of Choline

good source of choline
  • Choline is an important nutrient that is made in the liver, essential for normal cell functioning. It thus plays an influential role in brain and spinal cord development during pregnancy, and cognitive development in infants and also helps to reduce cognitive decline in the elderly.
  • However, as most people don’t produce enough choline to meet daily requirements, so it needs to be consumed through the food you eat. Therefore, eggs are a rich source of choline that provides more than double the amount of choline per 100g than any other commonly eaten food.
  • Therefore, this makes eggs a highly effective and simple means of meeting your daily nutritional intake. 

7. Good Source Of Omega 3-S

  1. Omega-3s are a family of essential fats and are special types of polyunsaturated fatty acids, that play an important role in the way your cell membranes work; from heart and brain health to protecting your eyes. However, the body produces a limited amount of Omega-3s so, it’s beneficial to actively consume them through various food sources.
  2. Eggs are an incredible and edible source of Omega-3 fatty acids, as it provides on an average, 180mg per serve (2 eggs). Moreover, of this amount, 114mg is the long-chain type of omega-3 fatty which represents between 71-127% of the desired intake for adults.

8. Beneficial For Eyes

good for eyesight
  • Moreover, eggs contain a range of vitamins and minerals including vitamin A, vitamin E and selenium which all act as important antioxidants in supporting your eye health, and retina function and helping counteract degenerative vision as you grow older.
  • Eggs are rich in the antioxidants lutein and zeaxanthin, which further, reduces the risk of certain eye diseases, including cataracts and age-related macular degeneration.
  • Also, according to the studies, these antioxidants are better absorbed by the body from eggs than from alternate plant sources.

9. Helps Boost Nutrient Intake For Healthy Aging

  • Eggs are, however, an accessible, economical and easily digestible source of excellent quality protein.
  • Also, they contain a significant amount of leucine, an amino acid that is important for ongoing muscle support, as well as other key nutrients including vitamin D and Omega-3 fatty acids.
  • Further, they contain choline, which is important for brain function.

10. Supports Mental Health

  • It is fact, that a balanced diet can go a long way towards supporting stress reduction and better mental health practices leading to optimizing greater performance.
  • However, when it comes to the headstrong benefits of eggs, the combination of vitamin B2, B12, choline, iron and tryptophan are all associated with helping reduce the risk of anxiety, symptoms of depression and naturally aiding sleep. 

11. No Sugar Content Besides Fat In Eggs

eggs have no sugar while there is fat in eggs

As a fact, eggs are virtually sugar-free. The World Health has recommended that both adults and children should not consume more than 25 grams of added sugar per day, so an egg-filled breakfast (or lunch or dinner) is a great place to start.

How Much Is The Fat In Eggs??

Yes, there is fat in eggs but the egg fat content is said to be healthy as it has several nutrients beneficial for the body. However, a serving of two large eggs contains 11 grams of fat, consisting of 3.5 grams of saturated fat, 2 grams of polyunsaturated fat and 5 grams of monounsaturated fat. Whereas, fat in egg white is zero but has fewer calories and contains 4 grams of protein. 55 milligrams of sodium.

Fat In Eggs Is In Which Part?

fat in eggs is in which part

Well, when we say fat in eggs, we directly point to the yolk of an egg as it is said to have all the fat and a ton of important fat-soluble nutrients like vitamins A, D, and E, and the antioxidants lutein and zeaxanthin. The egg yolk fat content, therefore, helps our bodies to absorb these nutrients. However, egg yolk contains high levels of cholesterol. But as a fact, it also provides a range of vital nutrients and health benefits. However, a 100grams of an egg contains 27g of total fat in egg yolk. While, egg white (100g) has only 0.2g fat.

Why Do We Need Fat In Our Diet? Importance Of Fat In Eggs

However, dietary fats are essential for our body as it performs various important functions, like:

  • Brain and nerve support
  • Absorption of fat-soluble nutrients
  • Hormone production
  • Cell growth and function

The three main types of fats that are found in food are unsaturated fat, saturated fat, and trans fat.

1. Unsaturated Fat

Unsaturated fat is, however, an important and healthy part of a balanced diet. It is further, of two types:

Monounsaturated Fat

Monounsaturated fat is a healthy type of fat found in foods like eggs, nuts, seeds, avocadoes and olive oil. Thus, a serving of two large eggs contains 5 grams of monounsaturated fat.

Polyunsaturated Fat

Polyunsaturated fat is dietary fat and reduces the risk of heart disease. Omega-3 Fats are one type of polyunsaturated fat, loaded with health benefits and also important to include in a healthy diet as they contribute to a healthy brain and nervous system, and may help to lower the risk of heart disease.

2. Saturated Fat

fat in eggs but not saturated fat

Saturated fat is a type of dietary fat and is one of the unhealthy fats, along with trans fat. However, foods like butter, palm and coconut oils, cheese, and red meat have high amounts of saturated fat. Therefore, saturated fat in egg is 1.6g, 75 calories but 7 grams of high-quality protein, 5 grams of fat, along with iron, vitamins, minerals, and carotenoids. 

3. Trans Fat

Trans fat is a type of dietary fat that is considered to be the worst for your health as it might increase your risk for heart disease and other health problems. This type of fat is usually found in some animal-based foods such as beef and lamb. Moreover, there is 0 g fat in eggs.

Egg White vs Egg Yolk/ Fat In Eggs

People often prefer eating only the egg whites and throw the egg yolk. But as a fact, egg yolk has several benefits too. Egg yolk is much higher in calories and nutrients like protein, fats, carbohydrates, vitamins A, D, E, and K, vitamins B9 and B12, as well as iron, phosphorus, calcium, and more. Whereas, egg whites are very high in protein and richer in vitamin B3, potassium, and magnesium. Let us read more about egg white and egg yolk.

Benefits Of Egg White

benefits of egg white

Below are the proven health benefits of egg white:

1. Improves Brain Function

  • Well, egg whites contain choline, which is a macronutrient that helps in the proper signaling of nerves and aids in the functioning of the nervous system.
  • Moreover, according to the study, if babies have one egg every day for a total of six months, their brain function would improve. 

2. Muscle Growth

  • Egg whites are, however, rich in protein and excellent for muscle growth.
  • Therefore, having them regularly can help in strengthening muscles, warding off fatigue and boosting immunity levels.

3. Fights Obesity

fights obesity
  • Since they are high in nutrition value, egg whites help fight obesity and make you lose weight.
  • Therefore, it is a good option for obese people as it is low in fat content and the calories make you feel fuller for a longer time.

4.Strengthens Bones

  • As egg whites are high in calcium content and hence, are good for overall bone health.
  • Therefore, having them regularly can lead to stronger bones and prevent the occurrence of osteoporosis and fractures.
  • Moreover, they also help in increasing the level of bone density.

Nutritional Fact Of Egg White (100G)

  • Protein-10.8g
  • Energy-43kcal
  • Fat-0.2g
  • Monounsaturated Fat-0
  • Polyunsaturated Fat-0

Benefits Of Egg Yolk [Fat In Eggs]

benefits of egg yolk

However, as part of a balanced diet, eggs can provide many health benefits. With a growing body of research suggests that eating eggs can also support weight loss because of the following reasons:

1. Contains A Nutrient Essential In Calorie Burning Metabolism

  • Egg yolks are a good source of the nutrient called choline, and eating eggs can help ensure you have the right choline levels.
  • However, choline has a part in many functions within the body including metabolism nerve function, and brain development.
  • One large egg, with the yolk, has about 145 milligrams of choline. Moreover, it assists in the emulsification and dissolution of fats and cholesterol in your body and helps the body burn fat, resulting in more effortless weight loss and better metabolic health. 

2. Vitamin D In the yolk Can Be Belly Fat Burner

  • Egg yolks are rich in Vitamin D, which plays a role in bone health and immunity. So, not eating an egg yolk means you are an important dietary source of Vitamin D.
  • According, to the studies, excess belly fat and Vitamin D are co-related. This means, that deficiency of Vitamin D leads to overweight in individuals and healthy levels of Vitamin D in the diet could potentially reduce ab fat.

3. A Diet High In Protein helps In Weight Loss

helps in weight loss
  • Eggs are a healthful source of protein, and high protein encourages weight loss.
  • One large egg has about 6g of high-quality protein, making them a good choice as part of an eating pattern that supports a healthy weight.
  • According to studies, protein can keep the metabolism moving along quickly, energy levels high, and keep you fuller for longer, leading to weight control.

4. Consuming Fat In Eggs Does Not Make You Gain Pounds

  • Eggs, along with the yolk, are lower in fat than you might think.
  • One large egg has about five grams of fat, which is less than 10 per cent of the total fat that you need per day.
  • Also, according to the research, the consumption of fats is not the enemy. Adhering to a high-fat Mediterranean diet can help you maintain a lower body weight.

5. Fat In Eggs Boosts Metabolism

increases metabolism
  • As a fact, one egg has all nine essential amino acids that play a key role in energy metabolism and are essential to getting you through your workout.
  • The gaining of weight and losing it is a major metabolic process that is ultimately dependent on the presence of amino acids.

6. Pairing Protein And Fat in Eggs Is Key

  • To keep yourself full for as long as possible, eggs are the best choice as it is a combination of fat and protein.
  • Eggs are one of the best foods to aid in weight loss or maintenance of it. However, protein takes the longest for our bodies to break down and fat delays gastric emptying.
  • Therefore, the combination of the two helps keep us fuller for longer helping to stay full between meals that are essential for weight loss, as it cuts down on mindless snacking and helps prevent feelings of depr ivation.

Nutritional Fact Of Egg Yolk (100G) [Fat In Eggs]

  • Protein-16.4g
  • Energy-347kcal
  • Fat-31.3g
  • Monounsaturated Fat-12g
  • Polyunsaturated Fat-5g

Eggs For Weight Loss

eggs for losing weight

Well, fat in eggs is not a big deal if you are eating eggs at breakfast, as they reduce the number of calories a person consumes throughout the rest of the day.

Eggs are inexpensive, nutritious, and easy to prepare. The best ways to consume them are:

  • Baked: eating a baked egg for breakfast helps you skip extra snacks till the next meal as it keeps you full 
  • Boiled: fat in boiled egg(100g) is 11g and is an excellent source of lean protein. It fills you up without packing in too many calories, which is helpful if you want to lose weight.
  • Made into an omelet: The major health benefits of omelets are that they are filled with protein and healthy fats. 
  • Scrambled: This Contains vitamins A, E, B2, B6, and B12 that further, dilate blood vessels and reduce the accumulation of cholesterol in the arteries. 
  • Poached: They are, therefore, a good source of vitamin A and zinc, which further, a robust immune system.

Egg Recipes For Weight Loss

Eggs are easily available and also quick to cook. They are one of the best sources to lose weight and keep you healthy. However, the following recipes will surely help you in weight loss.

1. Eggs Salad

This is a quick recipe and easy to make. Eat this egg salad in your breakfast to see better results.


  • 2eggs
  • ½ tomato
  • ½ onion
  • Pepper
  • Salt
  • Lemon(optional)


  1. Boil the eggs fully and remove their yolks.
  2. Chop the egg whites along with onions and tomatoes.
  3. Sprinkle some black pepper, salt, and lemon. Your salad is ready to eat.
    ( Add salt if you are eating this salad in the morning. But if you want to have it for lunch or dinner, do not add salt.)

2. Veggie Frittata

This dish is very helpful for weight loss as it keeps you full for a longer time.


  • 2 eggs
  • Salt
  • Red chili powder
  • 1/2 capsicum
  • ½ carrot
  • 1/2 onion
  • 1/2 green chili


  • Take a pan and add some oil to it. Wait for it to heat a little. 
  • Meanwhile, chop onions, capsicums, and green chili and grate the carrot finely.
  • Add these chopped veggies to the pan and saute for a while.
  • Then add only the egg whites and spread them all around the pan. Bake it from both the sides like an omelet. Serve hot.

3. Spinach & Egg Scramble With Raspberries

This quick egg scramble with hearty bread is one of the best and most tasty breakfasts for weight loss.


  • 1 teaspoon canola oil
  • 1 ½ cup baby spinach
  • 2 beaten eggs
  • Salt
  • Ground pepper
  • 1 slice of whole-grain bread, toasted  
  • ½ cup fresh raspberries  


  1. Heat oil in a small non-stick skillet over medium-high heat. 
  2. Add spinach and cook until wilted, stirring often for 1 to 2 minutes. Transfer the spinach to a plate. 
  3. Wipe the pan and place over medium heat and add eggs. Cook, stirring once or twice to ensure even cooking until just set, 1 to 2 minutes. 
  4. Then add spinach, salt, and pepper. Serve the scramble with toast and raspberries.

Frequently Asked Questions

Q. Who Should Avoid Fat In Eggs?

Ans. According to, to a study, heart disease risk was increased among men and women with diabetes who ate one or more eggs a day. Therefore, for people who have diabetes and heart disease, it may be best to limit egg consumption to no more than three yolks per week.

Q. Which Type Has less Fat In Eggs?

Ans. Pasture-raised eggs, sometimes referred to as pastured eggs are the healthiest eggs to buy. Hence, pasture-raised means that the hens are free to roam and graze freely in a large open pasture.

Q. What Is The Best Time To Eat Eggs?

Ans. Eggs should be eaten at breakfast as it fuels your body with energy and also keeps you satiated for the rest of the day. Moreover, your digestion system is also at its best in the morning and thus it will be easier to break down proteins and many other nutrients present in eggs.

Q. Is It Ok To Eat Eggs At Night?

Ans. Yes, having eggs before bed can help improve your sleep as they are an excellent source of tryptophan, melatonin, and vitamin D, which further, enables some people to experience better sleep. If you struggle with falling asleep regularly, eat an egg or two a couple of hours before going to bed.

Bottom Line

While egg whites are considered to be healthy, egg yolks also have several benefits. Therefore, eggs as a whole are healthy and the best source to lose weight. Including them in your diet plan, especially in breakfast helps your body get nutrients, protein, and other essential vitamins. However, eggs can be a good addition to a healthy, well-balanced diet.


Did you know that millet which is called vajra in India is one of the food items to reduce weight? Yes, bajra is very low in calories and extremely rich in magnesium, fiber, bioactive compounds, and other important minerals and vitamins. Fitelo has one of the bajra recipes for weight loss. do check it out.

Contact Us

We know meal planning can be complicated and confusing, hence you need to consult a professional. So, contact us today if you are looking for a customized egg diet to lose weight or any diet plans, we will help you fulfill your new year’s resolution.


Eat Healthy, Live Healthy. Enjoy a long healthy life.

The most important thing we can do to fight off many diseases is to be aware of the causes and risk factors. This blog post best diet plan for diabetes patient was written to help you to make healthy and better food choices. So, be aware and take care.

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