Eggs

Eggs are one of the few foods that contain every essential amino acid in proportions the body can use fully, which is why nutrition research has long used egg protein as a reference standard.

What published research reports

USDA FoodData Central lists a large whole egg (about 50 g) as providing roughly 6 g of complete protein and about 70–75 calories, alongside vitamin B12, riboflavin, selenium, vitamin D and choline — with most of the vitamins and minerals concentrated in the yolk. The Dietary Guidelines for Americans include eggs within its healthy eating patterns as a protein food, and note that dietary cholesterol guidance changed in 2015 when the specific daily cholesterol cap was removed in favour of a general "as low as possible within a healthy pattern" recommendation.

References

• US Department of Agriculture. FoodData Central — Egg, whole, raw. fdc.nal.usda.gov
• US Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2020–2025. dietaryguidelines.gov