Eggs

Complete protein, choline, vitamin B12.

Brown eggs in a carton
Photo: Erol Ahmed on Unsplash
Category
Proteins
Plate rating
91/100
Glycemic index
≈0 (no carbs)
Pesticide residue
Lower

What eggs offers

  • Complete protein source
  • Rich in choline for brain health
  • Contains all essential amino acids
  • Supports muscle building

When to eat it

Breakfast for lasting satiety, or post-workout.

Tip

Don't skip the yolk — that's where the choline is. Cook until whites and yolks are firm.

Pairs well with

Vegetables · Avocado · Whole Grain Bread

Blood sugar

Contains little or no carbohydrate, so it has almost no direct effect on blood sugar. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

Pesticide residue & peeling

Relative residue level: Lower — a rough guide, not a lab measurement. Rinse produce under running water before eating.

More proteins

SalmonOmega-3 (EPA & DHA), protein, vitamin DProteins
LentilsPlant protein, fiber, iron, folateProteins
Greek YogurtProbiotics, protein, calcium, gut healthProteinsMedicine note
SardinesOmega-3, calcium with bones, vitamin D & B12ProteinsMedicine note
EdamameComplete plant protein, fiber, folateProteinsMedicine note
ChickpeasPlant protein, fiber, folate, ironProteins

Sources

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.