Ask any body builder or person on a diet to lose weight, and they can probably tell you egg nutrition facts by heart. That is because eggs are a staple of a high protein diet, and can help keep you full, build muscle, and reduce body fat. As a bonus, eggs are a very cheap source of protein. In order to get the greatest benefits from eggs, avoid methods of cooking them that are calorie dense, including frying or making quiches. Instead, try to enjoy them boiled, poached, or in an omelette with no added fat and some filling vegetables.