According to the U.S. Department of Agriculture (USDA), a medium-sized egg contains around 70 calories, 6 grams of protein, 5 grams of fat, and about 187 milligrams of cholesterol. Eggs are also rich in vitamins A, D, E, K, B1, B6, and B12, with especially notable levels of vitamin D and B12, which support bone health, muscle function, and the nervous system.

Eggs are made up of two main parts—egg white and egg yolk—with different nutritional profiles. The egg white is low in calories but high in quality protein, while the yolk contains most of the fat, vitamins, and minerals. Together, they provide a balanced source of essential amino acids that support energy production and tissue repair.

Eating eggs in the morning may help boost energy levels after fasting overnight. Their protein content can promote fullness, reduce snacking, and support weight management. Nutrients like choline also contribute to brain function, helping improve focus and memory throughout the day.

In the evening, eggs can still be beneficial when eaten as part of dinner. Their protein may support muscle repair during sleep, and some people find they help with relaxation when consumed earlier in the night. However, eating them too close to bedtime may cause mild digestive discomfort in some individuals.