World Egg Day, celebrated annually on the second Friday of October, highlights the versatility, affordability, and nutritional benefits of eggs. In 2025, it falls on October 10th. Organized by the International Egg Commission, the day encourages people worldwide to appreciate eggs not just as a staple food but as a nutritional powerhouse supporting health, sustainability, and culinary creativity.
2025 Theme: “The Mighty Egg – Packed with Natural Nutrition”
This year’s theme emphasizes eggs as a compact source of essential nutrients that fuel body and mind. Eggs help tackle malnutrition, boost immunity, and support sustainable diets globally.
Nutritional Benefits
Eggs are one of nature’s most complete foods, containing all nine essential amino acids for muscle repair, immune function, and overall vitality. A single large egg (~50g) provides:
78 kcal, 6g high-quality protein, 5g healthy fats
Vitamins B12, D, A, E and minerals selenium, phosphorus
Choline (~147 mg) for brain health
Antioxidants lutein and zeaxanthin for eye protection
While yolks contain cholesterol (~186 mg), moderate consumption does not significantly affect blood cholesterol for most people. Eggs support energy, immunity, and wellness when part of a balanced diet.
Eggs for All Ages
Infants (after 6 months): Protein and iron for growth and brain development
Children & teens: Energy and focus through B vitamins and choline
Adults & pregnant women: Folate and omega-3s for heart and brain health
Elderly: Protein and vitamin D for muscle and bone maintenance
Except for allergies or specific medical conditions, eggs are safe for most diets, from low-carb to high-protein plans.
ICMR Guidelines: The Dietary Guidelines for Indians (NIN–ICMR, 2020) recommend 180 eggs per year for adults, roughly one every two days or 3–4 per week — ensuring adequate essential nutrients, especially where protein sources are limited.
Economical and Pure: Eggs are an affordable protein source, often cheaper than meat or fish, and versatile for family meals. Their natural shell protects them, and minimal processing ensures clean, wholesome consumption.
Desi Eggs: In India, desi or free-range eggs from indigenous hens are often richer in omega-3s and vitamins A, D, E due to natural foraging and sunlight exposure. They usually have a denser yolk, richer flavor, and come from antibiotic-free, sustainable farming, supporting both health and local farmers.
Dr. Zubair Ahmad War B.V.Sc & M.V.Sc Alumnus, SKUAST-Kashmir
