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Paleo Foods: Eggs

Egg highlights

Eggs are nature’s perfect food; they’re a rich source of protein, fat, and important nutrients like B vitamins and choline.

Egg yolks are chock full of nutrients. Egg whites, on the other hand, contain over half the protein content of the egg, but contain less vitamins and minerals, compared to egg yolks.

For a time, people were scared to eats eggs because they were worried about consuming too much saturated fat and cholesterol. However, we now know dietary cholesterol has little impact on cholesterol levels in our blood.

So, go ahead — eat up nature’s most nutritious creation!

Nutrition Details

 Absolute amount, per 1 egg%DV, per 1 egg
Vitamin A244 IU5%
Vitamin D17.5 IU4%
Riboflavin (Vitamin B3)0.2 mg.14%
Vitamin B60.1 mg.4%
Folate (Vitamin B9)23.5 mcg.6%
Vitamin B120.6 mcg.11%
Choline117 mg.
Calcium26.5 mg.3%
Iron0.9 mg.5%
Phosphorus95.5 mg.10%
Zinc0.6 mg.4%
Selenium15.8 mcg.23%

Macronutrients Macros in Context

Here’s how 1 egg stacks up in the context of a typical Paleo meal:

Blue bars show the typical range in grams for a Paleo meal. For example, a Paleo meal usually includes 30-60 grams of fat, but where you personally fall in that range will depend on your preference.

Orange dots show how 1 egg fits into the typical nutrient profile of a Paleo meal.

Macros in Context - Eggs

Buying it Buy It

Deciphering the label on egg cartons can be both confusing and misleading. You’ll often find “cage-free”, “free-range”, “pastured”, “organic” or “omega-3 enriched” on any given egg carton.

While these terms sound favorable toward the health of a chicken, often they are not. For example, the term “cage-free” does not require chickens to have access to an outdoor space, and it’s possible they are confined to an indoor space all the time.


Cooking with it Cook It


Hard-boiled eggs are a protein-packed snack. Slice them up and top with a bit of salt, or eat them plain.


Make a veggie and sausage-filled frittata or casserole.


Bring a pot of water to a simmer, then slip eggs into the water and allow to simmer for 2-4 minutes. Remove with a slotted spoon. Serve with hollandaise sauce.


Fry, scramble or make a meat & veggie-filled omelette.


Recipe ideas Recipe Ideas

Roasted Red Pepper Deviled Eggs

Roasted Red Pepper Deviled Eggs

Poached Eggs in Pizza Sauce

Poached Eggs in Pizza Sauce

Chunky Egg And Potato Salad With Pickles

Chunky Egg And Potato Salad With Pickles

Eggs In Sweet Potato Nests

Eggs In Sweet Potato Nests


Photo of Ashley Noël

Hi I’m Ashley, I’m an ADAPT Certified Functional Health Coach

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  • transitioning to a Paleo diet
  • reaching your fitness goals
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    • eating out
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