Eggs Nutrition Profile

Egg is almost a perfect food. Its a good brain food at any age starting from mother's womb throughout the natural life.

Calories

One large size eggs has only 75 kCal.

Protein

Egg is the best source of protein and contains all the essential amino acids. The protein in egg is higher than protein found in meat, poultry and fish. On a scale of 1 to 100, most of the nutrition expert rate it at 100.

Carbohydrate and dietary fiber

Egg contains only traces of carbohydrate and no dietary fiber

Fat

10.8% of the egg is fat: 11% polyunsaturated, 44% monounsaturated and only 29% saturated.

Cholesterol

A large egg has about 215 mg of Cholesterol, while the guide line is for 300 mg Cholesterol for concerns about heart disease. The studies indicate that it is the trans fats and saturated fats that increase the risk of heart disease, and not the dietary cholesterol. One can eat one egg per day safely along with diet high in fiber (whole grains, vegetables and fruits). Limit the meats, butter, and oils.

Vitamins

Egg contains all the needed and identified vitamins with the exception of Vitamin C. It is a good source of B vitamins and vitamin A. It also provides useful amount of Vitamin D.

Choline

Choline is a chemical categorized as a B vitamin. Egg is an excellent source of Choline. Choline maintains flexibility and integrity of many fat-containing structures in cell membranes of the brain. It is also a key components of neurotransmitters to
coordinate signals between nerves and the muscles. Women need higher levels of Choline during third trimester and while nursing the infants for the infant's brain development. Choline deficiency can also cause Folate deficiency.

Lutein

Lutein found in egg also helps protect against age related macular degeneration and cataracts. Lutein in egg has more bio-available than that found in Spinach.

Minerals

Egg is an excellent source of iodine (to make the thyroid hormone), and phosphorus (bone health). The egg provides significant amounts of zinc (wound healing, fighting infection); selenium (antioxidant) and calcium (bone mass and nerves). Eggs also contains significant amounts of iron (for red blood cells). Bio-availability of iron is not determined.

Nutrition Data

One Large Egg (50 g)
Calories: 75
Total Fat: 5.0 g
Saturated: 1.6 g
Monounsaturated: 2.0 g
Polyunsaturated: 0.7 g
Cholesterol: 213 mg
Carbohydrate: 0.65 g
Protein: 6.7 g
Vitamin A: 244 IU
Vitamin C: 0.0 mg
Vitamin D: 18.3 IU
Vitamin E: 0.5 mg
Choline: 216 mg
Thiamin: 0.031 mg
Riboflavin: 0.254 mg
Niacin: 0.037 mg
Vitamin B6: 0.1 mg
Folate: 23.5 mcg
Vitamin B12: 0.6 mcg
Pantothenic Acid: 0.627 mg
Vitamin K: 0.1 mcg
Calcium: 26.5 mg
Iron: 0.6 mg
Magnesium: 5.0 mg
Phosphorus: 89.0 mg
Potassium: 67.0 mg
Sodium: 63.0 mg
Zinc: 0.6 mg
Copper: 0.007 mg
Manganese: 0.012 mg
Selenium: 15.8 mcg

Trivia

1. The eggs sold in the grocery stores are not fertilized, therefore, will not hatch into a chick. Sometimes, you see a blood spot on the yolk, its not a result of fertilization. It just happens during the formation of the eggs. These eggs are safe to eat.
2. The string inside the eggs is called chalazae. It s just nature's way of holding the yolk together. It is just a protein.

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