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Nutritionally, two eggs provide 30 percent of the U.S. Recommended Daily Allowance (RDA) for protein. And it's a high quality protein, containing eight essential amino acids that our bodies cannot produce. Two eggs are equivalent in protein to a serving of meat, poultry, fish or beans.

There are about 160 calories per serving of two eggs. Eggs are considered to be a "nutrient dense" food since they provide a variety of vitamins, minerals, and protein in proportion to the calories. Twenty percent of the U.S. RDA of riboflavin and phosphorus are in a serving of eggs, plus varying amounts of all the vitamins, except Vitamin C, and an assortment of minerals.

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