The Champion of Breakfast Protein
Kiwis urged to power up their breakfast as data puts eggs on toast on top for protein!
New Zealanders are being encouraged to take a fresh look at what’s on their breakfast plate, with nutritional data revealing eggs on multigrain toast tops the popular breakfast choices for protein.
Released by NZ Eggs ahead of World Egg Day 9th October, the data compares the protein content of some of ourmost common morning meals, with two eggs on multigrain toast coming out on top, providing 21 grams of protein.
The findings come as research suggests breakfast may be a missed opportunity to get more quality
protein into our diets.
A 2023 New Zealand study of adults aged 65–74 found just 12% consumed enough protein at breakfast to reach the suggested threshold for maximising muscle protein synthesis – the process the body uses to build and repair muscle.
While maintaining muscle is important throughout life, getting enough protein becomes increasingly important as we age.
International research also points to potential benefits from including more protein at breakfast. A 2021 US study found higher breakfast protein intake was associated with lower blood pressure, lower insulin resistance and higherlevels of HDL – or “good” – cholesterol in adults.
A 2025 review of existing research also suggested eating more protein at breakfast may help
support muscle mass as we age.
The global 2026 World Egg Day theme, Protein that Powers and Protects, highlights the role high-quality proteinand essential nutrients play in supporting muscle maintenance, immune function, brain function and healthy development.
NZ Eggs is using the day to also promote a simple message: eggs are the champion breakfast protein.
A single egg provides 6.7g of high-quality protein and contains all nine essential amino acids – the building blocks of protein the body cannot make itself.
Egg protein is also highly digestible, meaning it can be readily absorbed and used by the body.
Registered Nutritionist Claire Turnbull says protein isn’t just something athletes and gym-goers need to think about.
“Protein is important for all of us. It supports strength, growth and repair throughout our lives, and breakfast is an easyopportunity to get more quality protein into our day. For adults, aiming for around 20g at breakfast is a good place to start. And some people need more.
“Eggs are the simplest ways to do that. They’re affordable, versatile, quick to prepare and something many Kiwi households already have in the fridge.
“You don’t need to completely overhaul your diet. Something as simple as two eggs on multigrain toast gives you 21grams of protein and is a great way to power up your morning.
“Rather than leaving most of our protein until later in the day, it’s worth looking at each meal and asking, ‘where’s my protein?’ Breakfast is an easy place to start.”
Popular Breakfast Meals Ranked by Protein
Nutritional information analysed in September 2026 using FoodWorks nutrient analysis software and New Zealand Food Composition Database (FOODfiles) data.
Notes:
- Eggs: size 6 eggs (59.7g each, FOODfiles “Egg, chicken, white & yolk, raw”), providing 6.7g protein per egg. Cooking eggs without added fat, such as poaching or boiling, does not meaningfully change their protein content.
- Milk is standard (3.3% fat) cow’s milk
- Each breakfast was analysed as a typical serve or based on manufacturer recommended serves where available
- Actual protein content of breads, cereals, spreads, dairy products and breakfast drinks vary with brand.
Analysis commissioned by the Egg Producers Federation of New Zealand (NZ Eggs), completed by NZ Registered Nutritionist.
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FAQ’s:
What is a ‘whole food’?
Eggs are a natural whole food, packed full of protein, vitamins and nutrients that are essential for maintaining every day good health. Whole foods are foods that are closest to their natural state, including unprocessed fruit, vegetables, whole grains, eggs, whole fish skinless poultry and lean red meat. Research shows that dietary patterns that include more whole foods results in higher nutrient intake and an increased quantity of antioxidants.
What is the NZ Ministry of Health agreed statement on eggs?
Eggs are a healthy, natural whole food that the New Zealand Ministry of Health Eating and Activity Guidelines state can be enjoyed by most people every day of the week
What does “most people can enjoy eggs every day “ mean – how do you define most?
It is difficult to state a universal guideline for all people as individuals have a wide array of health conditions and diets.The guideline covers the majority of the population ,ie most people can enjoy eggs every day. The key exceptions to this are;
- For those at increased risk of heart disease the NZ Heart Foundation recommends no more than six to seven eggs per week (ref 2). This means an egg a day is fine.
- The small percentage of the population classed as hyper-responders are particularly susceptible to dietary cholesterol having an impact. People concerned about this should consult with their health care professional
What are the Ministry of Health Eating Guidelines?
Agreed guidelines by a panel of New Zealand experts outlining the best diet for maintaining health based on current evidence. Within the guidelines there is plenty of flexibility to meet most people’s specific needs. For good health, the NZ Ministry of Health recommends at least 2 servings of legumes, nuts or seeds a day or at least one serving of fish/seafood, eggs, poultry or red meat a day.(ref 1)
The guidelines define one egg as one serving so at least an egg a day can be enjoyed by most people every day as part of a variety of food choices from this food group
Why are eggs so good for us?
Eggs are a highly nutritious food that can make an important contribution to a healthy, well balanced diet. They are a natural source of at least 11 different vitamins and minerals as well as high quality protein, omega-3 fats and antioxidants. (ref 7). An egg on average contains 6 .7 grams of protein, 274 kJ (65 calories) of energy and 1.1 grams of saturated fat (59.7 g egg . Ref 7 )
What about Cholesterol?
Studies conducted in healthy people show no effect of daily egg intake on blood cholesterol levels. (ref 3- 5). In addition, the latest scientific evidence shows no association between increased intake of dietary cholesterol and increased risk of heart disease or stroke (ref 6)
The NZ Heart Foundation advise “A prudent recommendation is a limit of six to seven eggs per week for people at increased risk of heart disease.” (ref 2)
What about Saturated Fat?
The NZ Ministry of Health Guidelines recommend limiting foods high in saturated fat (ref 1). Eggs contain only 1.1 grams of saturated fat per egg (59.7 g egg; ref 7)
Can kids and older people eat eggs every day?
Due to their high quality protein and 11 vitamins and minerals, eggs are a great choice for kids and those over 60 and can be enjoyed by most people every day
References:
- Ministry of Health. 2015. Eating and Activity Guidelines for New Zealand Adults. Wellington: Ministry of Health.
- Heart Foundation. 2015. Evidence Paper: Eggs and the Heart. Auckland, New Zealand: Heart Foundation.
- Katz, D.L., et al., Egg consumption and endothelial function: a randomized controlled crossover trial. Int J Cardiol, 2005. 99(1): p. 65-70.
- Rueda, J.M. and P. Khosla, Impact of breakfasts (with or without eggs) on body weight regulation and blood lipids in university students over a 14-week semester. Nutrients, 2013. 5(12): p. 5097-113
- Clayton, Z.S., et al., Influence of Resistance Training Combined with Daily Consumption of an Egg-based or Bagel-based Breakfast on Risk Factors for Chronic Diseases in Healthy Untrained Individuals. Journal of the American College of Nutrition, 2015. 34(2): p. 113-9.
- Berger, S., et al., Dietary cholesterol and cardiovascular disease: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 2015. 102(2): p. 276-94.
- SIVAKUMARAN, Subathira The Concise New Zealand Food Composition Tables, 12 th Edition 2017. S. Sivakumaran, L Huffman, S. Sivakumaran, Palmerston North, New Zealand. The New Zealand Institute for Plant & Food Research Limited and Ministry of Health, 2017.