Egg

     Egg are naturally nutrient dense food, which mean they have a high proportion of nutrient to calories. One large egg has only 75 calories and provides 13 essentials nutrients in varying amounts. Egg an excellent source of choline and good source of the highest quality protein and riboflavin. Many of egg's incredible nutrient are found in the egg yolk, including choline, folate, lutein, zeaxanthin, and vitamin D. The yolk also includes healthy mono-saturated and polyunsaturated fats and almost half of the high quality protein found in egg.