10 Benefits Of Eating Eggs For Kids And Its Nutritional Value

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Eggs for kids 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 that he is getting the required nutrients and at the same time avoiding the risk of high cholesterol due to excessive consumption.

There is no harm in your child eating up to one egg a day. The best way is to feed your kid with a combination of foods to ensure that he is getting all the nutrients, instead of overfeeding him 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

Image: IStock

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

2. Eggs contain lutein and zeaxanthin

Eggs are an excellent source of lutein and Zeaxanthin, which are essential for healthy eyes.

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

3. Eggs contain choline

Choline in eggs can help in brain development

Image: Shutterstock

Choline helps in building the membranes of the cells.

  • It 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

Image: IStock

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 9 essential amino acids which help in the growth of the healthy nails and hair for kids.

  • 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

Image: IStock

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 lesser oil or boiled eggs ) to ensure that you kid receive adequate nutrition without the harmful effects.
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

Image: Shutterstock

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.”

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).

Eggs are one of the best 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

Get high-quality PDF version by clicking below.

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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.


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?
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