Nutrition — every egg a superfood.

What's inside every Sahya Agro egg.

The basics: macronutrients

A single large Sahya Agro egg (approximately 55-60 grams) contains approximately: 70-75 calories, 6-7 grams of high-quality complete protein, 5 grams of healthy fats, less than 1 gram of carbohydrates, and around 185 milligrams of cholesterol.

The protein is remarkable. Egg protein has a biological value of 94-100 on the standard scale — higher than beef, dairy, or most plant proteins. This means the body efficiently absorbs and uses egg protein for muscle synthesis, tissue repair, hormone production, and enzyme function.

The fat profile is particularly favourable. Eggs contain monounsaturated and polyunsaturated fats alongside smaller amounts of saturated fat. The cholesterol in eggs, once viewed as problematic, is now understood to have minimal impact on blood cholesterol for most people. Contemporary nutrition research supports regular egg consumption as part of a healthy diet.

Vitamins and minerals in detail

Eggs are among the most micronutrient-dense foods available. A single egg contains meaningful percentages of daily requirements for:

Vitamin D — critical for calcium absorption, bone health, and immune function. Pasture-raised hens like ours produce eggs with 2-3x more vitamin D than cage-raised commercial eggs, because the hens themselves synthesize more vitamin D from natural sunlight exposure.

Vitamin B12 — essential for nerve function, red blood cell formation, and DNA synthesis. Eggs are one of the few natural sources of B12 for vegetarian diets.

Folate — important for cell division and DNA synthesis, particularly critical during pregnancy.

Riboflavin (B2) — involved in energy production and cellular function.

Iron — in the form readily absorbed by the body, supporting red blood cell function and oxygen transport.

Phosphorus — key for bone and tooth structure, and ATP energy production.

Selenium — a powerful antioxidant mineral supporting thyroid function and immunity.

Iodine — essential for thyroid hormone production.

Zinc — important for immune function and wound healing.

Omega-3 fatty acids — the organic advantage

Omega-3 fatty acids are polyunsaturated fats with substantial health benefits — reducing inflammation, supporting heart health, improving brain function, and contributing to healthy fetal development during pregnancy. Most people consume too few omega-3s because they're concentrated in fish (which many people don't eat regularly) and specific plant sources (flax, walnuts, chia).

Our organic eggs contain approximately 3x more omega-3 fatty acids than conventional commercial eggs. This is a verified nutritional difference, not a marketing claim. The difference comes from hen diet — our hens eat flaxseed as part of their organic feed formulation, and free-ranging birds additionally consume insects and foraged greens that contain omega-3s. These omega-3s end up in the eggs.

For families wanting to increase omega-3 intake without eating fish, our eggs are a particularly convenient and delicious source. Two eggs per day provide meaningful omega-3 supplementation as part of a balanced diet.

Choline — the brain nutrient

Choline is often described as the "forgotten nutrient" — essential for brain development, liver function, and cellular communication, but chronically under-consumed in modern diets. Eggs are among the richest natural sources of choline, with approximately 140 milligrams per egg.

Choline is particularly important during pregnancy (affecting fetal brain development), infancy (supporting rapid neural growth), and throughout life (maintaining cognitive function). Many women during pregnancy don't get recommended choline levels from their diets. Two Sahya Agro eggs per day during pregnancy provide more than half the recommended daily choline intake.

Lutein and zeaxanthin — the eye-health antioxidants

Lutein and zeaxanthin are carotenoid antioxidants that concentrate specifically in eye tissues, protecting against age-related macular degeneration and cataracts. They're found in green leafy vegetables and, notably, in egg yolks — especially yolks from hens eating carotenoid-rich feed.

Our Golden Yolk eggs are specifically formulated with carotenoid-rich organic feed — marigold petals, paprika, alfalfa — that produces vivid deep orange yolks and meaningfully elevated lutein/zeaxanthin content. For older adults concerned about eye health, children whose eyes are developing, and anyone spending hours on screens, these eye-health antioxidants have genuine functional value beyond basic nutrition.

Nutrition for specific life stages

Children. Growing children benefit enormously from egg protein (supporting muscle and tissue growth), choline (brain development), and various vitamins and minerals critical during development. One egg per day starting at around 1 year old is often recommended.

Pregnant women. Eggs are a pregnancy superfood — high-quality protein, choline for fetal brain development, folate for cell division, vitamin D for bone formation, and iron for blood supply expansion. 2-3 eggs daily during pregnancy is often recommended.

Fitness enthusiasts. Egg protein is ideal for muscle synthesis due to its complete amino acid profile and high biological value. Post-workout egg consumption supports recovery. Endurance athletes benefit from the combination of protein, healthy fats, and micronutrients.

Elderly. Older adults often under-consume protein, contributing to muscle loss (sarcopenia). Eggs provide easily-digestible high-quality protein. Additionally, eye-health antioxidants become increasingly important with age.

Heart health. Contemporary research supports eggs as part of heart-healthy diets. The older concern about egg cholesterol has been largely revised — dietary cholesterol has minimal impact on blood cholesterol for most people.

How our farming practices affect nutrition

The nutritional differences between conventional and organic free-range eggs are real and meaningful. The key factors are hen diet and outdoor access.

Our hens eat certified organic feed that provides cleaner and more varied nutrition than conventional commercial feed. The organic diet includes flaxseed (contributing omega-3s), marigold petals (carotenoids for yolk colour and eye-health nutrients), and other nutrient-dense ingredients that industrial operations often skip due to cost.

Outdoor access lets our hens supplement their diet with insects, grasses, and foraged vegetation. Insects provide additional omega-3s, protein, and minerals. Grasses provide vitamins. Free-ranging also means hens get more sunlight exposure, producing higher vitamin D in their eggs.

The result: eggs with measurably better nutritional profiles than conventional cage-raised eggs. Not dramatically different — you're still eating eggs, which are fundamentally nutritious in any form. But meaningfully better in the specific ways described above.

Practical nutritional guidance

For most adults, 1-2 eggs per day as part of a balanced diet is a solid nutritional approach. This provides substantial protein, a broad spectrum of vitamins and minerals, and meaningful omega-3s (especially with our eggs). Higher intake (3-4 per day) is appropriate for specific situations — pregnancy, fitness training, recovery from illness — if the rest of the diet is appropriately balanced.

Cooking method affects nutrition modestly. Boiling preserves almost all nutrients. Scrambling and omelettes lose some vitamins to heat but retain most nutrition. Frying in oil adds calories but doesn't dramatically change nutritional content. Eating eggs with vegetables (like in bhurji or shakshuka) maximises nutritional completeness of the meal.

Timing matters less than many people think. Eggs work well at breakfast (traditional), lunch (common in South Asian cuisine), or dinner (increasingly popular). Post-workout eggs support muscle recovery. Pre-bed eggs provide sustained protein during sleep.