Egg Nutrition

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Here’s a chart outlining the approximate nutritional values for one large egg (about 50 grams), cooked by boiling:

These values are approximate and can vary slightly depending on factors such as cooking method and the specific size of the egg.

Total Fat5.3 grams
Saturated Fat1.6 grams
Trans Fat0 grams
Cholesterol186 mg
Sodium62 mg
Potassium63 mg
Total Carbohydrate0.6 grams
Dietary Fiber0 grams
Sugars0.6 grams
Protein6.3 grams
Vitamin A5% of DV
Vitamin C0% of DV
Calcium2% of DV
Iron3% of DV

Eggs are an invaluable addition to any diet. Not only are they packed with high-quality proteins and essential vitamins and minerals, their moderate calorie count makes them an excellent source of choline (an important nutrient supporting normal brain and nervous system development), selenium (an antioxidant protecting from oxidative damage), as well as being an excellent source of dietary fiber, which assists digestion and can contribute to maintaining a healthy weight.

Eggs provide an abundance of essential vitamins and nutrients, including protein, vitamin B12, vitamin A, iron phosphorus potassium zinc. Eggs are an especially rich source of choline which plays a key role in normal cell function, as well as maintaining a healthful immune system.

Eggs produced from different kinds of chicken feed can contain various fatty acid compositions. Organic fed hens’ eggs tend to have greater concentrations of docosahexaenoic acid (DHA), an important component of human brain and eye functions such as neurotransmission, visual acuity, and cognitive functioning than standard diet eggs. DHA plays an essential role in maintaining human cognitive and visual functions as well as neurotransmission between nerve cells in our eyes and brains.

One medium egg contains 3.6 g of fat, with approximately 2 g being saturated fats. Dietary guidelines state that only 10-35% of our total caloric intake should come from saturated sources.

Eggs offer essential trace elements, including copper, iron, magnesium, manganese, zinc and selenium. Eggs are an excellent source of iodine which plays a vital role in maintaining normal thyroid functioning, as well as aiding with infant development and growth.

Eggs are an excellent source of vitamin D, an essential nutrient for maintaining bone health, immune function, and the absorption of calcium. Eggs also provide vitamin A which contributes to eye and skin health, as well as choline which supports brain development, as well as cell functions.

Eggs provide more than nutritional benefits. They’re also convenient and economical food sources that can easily fit into many cuisines worldwide, and prepared using various techniques. Eggs should ideally be cooked using poaching, boiling, baking or scrambling methods as these reduce the risk of damaging essential nutrients due to heat exposure. 

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