Egg

Whole egg

What's inside egg, and where does it go in your body?

High-quality protein, plus choline, vitamin B12, vitamin D and selenium — mostly in the yolk.

Notable for

Protein, choline, B12, riboflavin, selenium, vitamin D.

Cholesterol

Dietary cholesterol has a smaller effect on blood cholesterol than once thought for most people; guidelines no longer set a numerical limit but advise keeping intake low within a healthy pattern.

Safety

Cook eggs until firm to reduce Salmonella risk, especially for pregnant people, young children and older adults.

Evidence & sources

• One large hard-boiled egg provides about 147 mg of choline. Evidence: established. Known: Listed in the NIH food-source table. Unknown: Most choline is in the yolk. Source: NIH Office of Dietary Supplements, Choline Fact Sheet for Health Professionals (Current revision).

Connected topics

• Protein
• Choline
• Vitamin B12
• Vitamin D
• Selenium
• Biotin (B7)
• Food Safety Basics

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General education only, not medical advice. Drafted Oct 2026 · pending qualified expert review.