First, each egg goes through candling. This step consists of a visual inspection to check the egg for staleness, blood clots, fertility and growth.

How do we test our eggs for the best quality?In a nutshell, we look for these signs of superior quality:

  • How do we test our eggs for the best quality?Reasonably firm albumen (egg white);
  • Indistinct yolk outline;
  • Round yolk located at the centre of the egg;
  • An air cell (air pocket) no more than 5 mm deep.

The eggshell:

  • Has less than 3 spots totalling less than 25 mm2 and is otherwise free of dirt and stains;
  • Has a normal or nearly normal shape and may have some rough areas and lines;
  • Is not cracked.
In addition to their great taste, eggs help optimize our bodily functions by providing us with key nutrients. Eggs are an excellent meat substitute and a good source of protein, vitamin D, vitamin B2 and vitamin B12. In fact, eggs are such a superior source of protein that they are used as a reference to assess the quality of other protein sources.
In a word: antioxidants. Lutein and zeaxanthin are two antioxidants (part of the beta-carotene family) found in eggs. Several research findings have established a possible correlation between lutein and zeaxanthin, and the prevention of cataracts and macular degeneration (AMD). AMD is the leading cause of blindness among seniors. Lutein and zeaxanthin can also be found in other foods, like spinach, but they are best absorbed by the body through eggs.

Somewhat. A whole egg’s PRAL index is 8.2 mEq (considering that the yoke accounts for much of that index).

No, because they contain almost no sugar.
Volume/weight: two large eggs, boiled or hard totalling 100g
Kilo-calories: 155
Protein: 12.6 g
Carbohydrates: 1.1 g
Fat: 10.6 g
Dietary fibre: 0 g

Also consult our nutrition page


Mr. Dubost, Mr. Desaulniers
Food composition table
Department of Nutrition
University of Montreal, Canada

According to Canada’s Food Guide, two eggs are the equivalent of one serving of meat and substitutes.
For a good health, the Guide recommends a daily intake of two to three servings of meat and substitutes.