10 Benefits Of Eating Eggs For Kids And Its Nutritional Value

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The benefits of eggs for kids are aplenty, and eggs are an excellent source of protein, iron, vitamins, and fats. But it should also be noted that you should refrain from giving too much egg to your little ones as it is a high source of protein and might adversely affect the kidneys if eaten in excess amounts. Too many eggs might also cause bloating and vomiting. Therefore, it is advised that children should have only about two eggs a day so that they may get other nutrients from different foods as well. Continue reading this post as we talk about the benefits of eggs for children and the ideal quantity for consumption.

In This Article

Nutritional Values Of an Egg For Kids

Here is a per egg nutritional chart for you:

Protein6.3 grams
Carbohydrates0.6 grams
Total Fat5.0 grams
Sodium63 milligrams
Cholesterol213 milligrams

How Many Eggs Should Your Kid Eat In A Day/Week?

There is no particular limit on the number of eggs a child can consume in a week, but it is generally believed that four eggs are ideal to ensure they get the required nutrients and to prevent the risk of high cholesterol due to excessive consumption.

There is no harm in your child eating one egg a day. Feed eggs to your child with a combination of delicious foods to ensure they get all the nutrients, instead of overfeeding them with just one type of food.

Top 10 Health Benefits Of Eggs For Kids

The next time your child complains too much about eating eggs, you can list him the benefits of eggs given below!

1. Complete protein

Eggs for kids are a source of complete protein
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Eggs are a complete protein food. Each egg contains 6 grams of protein per serving.

  • Proteins are the building blocks for a young body and are required for new cell generation and regeneration of cells. Eggs help kids grow bigger and stronger.

protip_icon Quick fact
Children between the ages of 4 and 13 need 0.95 grams of protein per kg of body weight, while children between the ages of 14 and 18 need 0.85 grams of protein per kg of body weight daily (3).

2. Eggs contain lutein and zeaxanthin

Based on the Centers for Disease Control and Prevention data, around 6.8% of children under 18 in the US have been diagnosed with eye and vision conditions. Eggs are an excellent source of lutein and zeaxanthin, which are essential for healthy eyes.

  • They keep vision sharp and reduce the impact of macular degeneration.
  • They also ensure the health of the retina.

3. Eggs contain choline

Choline in eggs can help in brain development
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Choline helps in building the membranes of the cells.

  • It is also important for the development of the brain.
  • Choline is also responsible for the molecules of the brain which signal the nerves. 1 egg contains 100 mcg of choline.

4. Eggs contain omega-3s

Omega 3 are healthy fats found predominantly in fish.

  • Omega 3 helps in early brain development and cognitive memory.
  • Regular consumption of eggs can help delay the onset of arthritis and heart diseases as the kids mature into adults.

5. Eggs are replete with vitamin-D

Vitamin D in eggs helps in kids' growth
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Eggs are an excellent source of vitamin D .

  • Vitamin D is important for the bone health of growing kids.
  • Egg is the only food based source of vitamin D.

6. Eggs help in healthy hair and nails

Eggs contain essential amino acids, which help in the growth of healthy nails and hair.

  • Kids are always chewing off their nails or breaking them and eggs ensure faster regrowth.
  • You can also use egg as a natural conditioner!

7. Complete balance of fats

Eggs contain the right balance of saturated and unsaturated fats which make it an excellent snack for growing bodies.

  • We are fighting childhood obesity on a global scale and hence we can feed eggs to the kids without any worries about obesity.
  • Try poached or boiled eggs, rather than fried ones!

8. Eggs have minimal cholesterol

Eggs can promote kids' heart health
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Eggs have minimal harmful cholesterol. In Fact, consumption of eggs leads to a spike in the HDL (good cholesterol).

  • This is extremely important keeping in mind the global children obesity epidemic.
  • You can prepare eggs with minimal fats, less oil, or boiled eggs to ensure that your kid receives adequate nutrition without the harmful effects. You may try feeding them eggs in the form of omelets with vegetables, scrambled eggs, pancakes, or eggs with runny yolk for breakfast. You may also pack these in their school lunch boxes.

Hard-boiled eggs are difficult to peel and may end up creating a mess. However, Ed Bruske from Columbia who has his kitchen garden shares a way to perfectly peel hard-boiled eggs. He writes, “All this time I’d had six eggs in 2 1/2 quarts of water (use a tall, rather than wide, pot–uncovered–for this) coming to a boil on the stove. As soon as it starts to boil, remove the pot, cover it and let the eggs sit for 17 minutes exactly. At the end of 17 minutes, transfer the eggs to a large bowl of iced water and put the pot back on the heat to return to a boil. Leave the eggs in the iced water for precisely 2 minutes. Remove them, and when the water on the stove comes back to a boil, plunge the eggs into the pot. Wait until the water again comes to a boil, count 10 seconds, then immediately remove the eggs, placing them back in the ice bath. They are now done.”

protip_icon Point to consider
Children can safely eat eggs provided their daily cholesterol intake remains less than 300 mg/day (4).

9. Eggs contain B12

Eggs are an excellent source of the B12 vitamin. It is better to get this vitamin naturally, thank in pill form.

  • Vit B12 is essential for neural health.
  • This vitamin is also called cobalamin. It is important for your child’s brain and nervous system development.

10. Eggs contain folic acid

Folic acid promotes neural health of kids
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This water soluble vitamin is equally essential for the neural health of kids.

  • A folate deficiency can lead to weakness and nerve damage.
  • So, it is essential to load up on eggs for the right dose of folic acids.

All these egg benefits for kids reiterate the importance of eggs in their diet. Try and incorporate eggs in as many forms as possible as it is a versatile food.

Can Kids Eat Raw Eggs?

The AAP says, “Don’t allow your child to eat raw or partially cooked eggs, or products containing raw eggs.”

How To Store Cooked Eggs?

Here’s how you can store hard-boiled eggs before and after removing their shell.

Storing unpeeled eggs
After boiling eggs, leaving the shells on is a good idea because they act like a shield. When you finish boiling them, put the eggs in a bowl of cold water to cool them down quickly. Once they’re cool, dry them well with paper towels. Make sure they’re not too wet. Put the eggs in an airtight container. If you only have a resealable bag, that’s okay, but a sturdy container is better to keep the shells whole. You can keep these unpeeled eggs in the fridge for up to a week.

Storing peeled eggs
After boiling, cool the eggs in water, then peel them under running water. Place the peeled eggs in a bowl and cover them with enough cold water. Store the bowl uncovered in the fridge for two to three days. Change the water every day to keep it fresh. Remember, if you leave your eggs out for more than two hours, discard them to reduce the chances of food poisoning.

Frequently Asked Questions

1. At what age can I give eggs to my child?

It is advised that you start including eggs in your child’s diet after they are about six months of age (1).

2. Do eggs fight memory loss in children?

Eggs are a rich source of choline, which is known to nurture brain functions and memory skills. Therefore, they may be considered to help reduce the risks of memory loss (2).

3. What are some alternative protein sources if my child doesn’t like eggs?

Pulses, quinoa, soya beans and its products, cereals, nuts, seeds, lean meat, dairy products, and fish are some of the various protein sources a child can consume if they can’t eat eggs (5).

4. Can eating eggs improve a child’s immunity?

Eggs are rich in high-quality protein and contain vitamins D, A, B12, and several bioactive compounds that can help strengthen the immune system and improve a child’s overall health (6) (7).

Eggs are one of the most affordable sources of protein and calcium for kids. Consuming one egg per day helps in the proper development of your child’s brain and cognitive memory. It also aids in strengthening their bones and muscles. However, eggs should be consumed in moderation to avoid the risk of high cholesterol. Therefore, give your child an appropriate amount of eggs to help them get their full benefits. You should also include other vegetables and fruits in their meals to make a balanced diet.

Infographic: Egg Recipes For A Wholesome Breakfast

An egg is undoubtedly one of the most nutritious foods for children due to its vast nutritional content of vitamins, minerals, protein, and calories. So let your child get the required strength and energy for the day by feeding them tasty egg breakfasts with these easy recipes.

egg recipes for a wholesome breakfast for kids(infographic)

Illustration: Momjunction Design Team

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Key Pointers

  • Eggs are a good source of protein, vitamins (B12 and D), and iron and offer several health benefits for children.
  • The AAP recommends that children avoid consuming raw or partially cooked eggs.
  • Consumption of eggs can aid a child’s growth and development, improve vision and heart health, and help manage obesity.
  • Eggs contain choline and omega 3 fatty acids, which play a vital role in children’s brain and cognitive development.
  • Eggs are widely available, easy to prepare, and versatile, making them a great addition to various meals for children.
eggs for kids_illustration

Image: Dalle E/MomJunction Design Team

Personal Experience: Source


MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
  1. Eggs for Babies and Children, Australian Eggs.
  2. Best Foods for a Healthy Brain, NorthWestern Medicine.
  3. Joshua L. Hudson, et al.; (2021); Dietary Protein Requirements in Children: Methods for Consideration.
  4. What About Cholesterol, Eggs and Kids?
  5. How to get protein without the meat; British Heart Foundation
  6. Are eggs good for you or not?
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