2026-01-16T19:01:00

(BPT) - By Jen Houchins, PhD, RD

Life is busy. Some mornings are rushed, many evenings are unpredictable, and very few days go exactly as planned. That's why I rely on foods that are familiar, easy to prepare, and nourishing for my family. Eggs have filled that role in my kitchen for years.

As a registered dietitian, I also know that the type of protein we choose matters. The recently released 2025–2030 Dietary Guidelines for Americans recommend including protein at every meal and choosing high-quality sources.[1] Eggs fit naturally into that guidance and into everyday meals.

Protein that fuels your body

Eggs are a complete protein, meaning they contain all nine essential amino acids your body needs.[2] An egg provides six grams of protein[3], making it a simple and efficient way to add high-quality protein to meals.

It's no secret that eggs are healthy. Two eggs can easily serve as a simple, protein-rich base for breakfast, lunch or dinner.[4] That small choice can help fuel your body and help you feel your strongest every day.

Food for thought

When you choose eggs, you're not just feeding your body — you're feeding your brain, too!

Eggs are one of the highest dietary sources of choline[5], a nutrient that supports brain development, memory, mood, muscle control and other functions throughout the body. Most Americans don't get enough choline[6], and eggs can help fill that gap.

One egg provides about 150 mg of choline.[7] Enjoying two eggs at any time of day can provide roughly 50%–70% of your daily needs.[8] That makes eggs a smart and practical addition to meals that support your overall health.

And don't skip the yolk! Much of an egg's nutrition is found there, including nearly half the protein, most vitamins and minerals, and antioxidants like lutein and zeaxanthin.[9] These carotenoids, which give the yolk its yellow color, are associated with eye health and are being studied for potential links to brain health.[10]

Supporting muscle and everyday movement

Building strong muscles isn't just about hitting fitness goals. Muscles support daily movement, balance and long-term mobility. High-quality protein plays an important role in maintaining muscle mass throughout life.

Eggs provide complete protein and essential nutrients that support the body's muscles.[11] Along with regular exercise and a balanced diet, eggs can help support everything from daily tasks to healthy aging.

Eggs at every stage of life

Eggs are recommended in the Dietary Guidelines as a nutrient-rich food for people of all ages.

During pregnancy and breastfeeding, eggs provide nutrients that support early brain development.[12] For infants, eggs can be introduced around six months of age as a complementary food to help meet nutrient needs and reduce the risk of egg allergy.[13]

For children and teens, eggs support rapid growth and help to meet essential nutrient needs.[14] For adults and older adults, research shows nutrients found in eggs, like choline, are linked to brain health.[15]

The Dietary Guidelines no longer set a specific limit on dietary cholesterol, reflecting current science and recognizing that eggs can fit comfortably into a healthy eating pattern when balanced with foods low in saturated fat, sodium and added sugars.[16]

Everyday protein made easy

Eggs are familiar and easy to use in everyday meals. When life gets busy and needs to be simple, eggs provide a reliable and versatile source of high-quality protein.

Whether supporting the body or brain, eggs offer nutritional support that fits into real life and everyday routines.