Amazing Egg Nutrition Facts You Did Not Know

February 17, 2017 Yusra Kashif

Egg is a very versatile food, popular amongst both vegetarian and meat lovers. Here are some egg nutrition facts.

Egg Nutrition Facts

Chicken eggs are widely used

in making both sweet and savoury dishes,
as an ingredient in baking,
coating or brushing food items,
used as an emulsifier,
as a thickener and can be
eaten directly after boiling or frying it.

EGG NUTRITIONAL BENEFITS

Eggs are amongst those few foods, that have naturally vitamin D in them.
Due to its wide line up of minerals and vitamins, specially sulphur, eggs promote healthy nails and hair.
According to a study, those women who consumed 6 eggs/week had 44% lower risk of breast cancer.
Egg proteins are complete proteins as they provide all essential amino acids.
Choline in egg regulates, cardiovascular and nervous system.
Egg has been quite notorious in the past for its Cholesterol content but recent studies suggest that it’s consumption doesn’t affect our lipid profile. But advice must be taken who are suffering from ailments like diabetes or high Cholesterol etc.
Its carotenoid content prevents macular degeneration.
If some one doesn’t want Cholesterol then they can only consume egg white, which is Cholesterol free.

SIZE & COLOR OF THE EGG

The size of the egg depends on the age and breed of the hen. Colour of the egg shell has got nothing to do with its nutrition. Red hens with red earlobes lay brown eggs and white hens with white earlobes lay white eggs.

FRESH EGGS

Freshly laid eggs have tighter yolks
Their whites also hold shape on frying and poaching.
Egg yolk is well centered when boiled.
Egg shell is bumpy and feels well porous.

AGEING IN EGGS

Eggs, as they age

becomes alkaline
because of protein breakage, egg yolk and white loses its firmness.

EGG FRESHNESS TEST

Fresh most egg, if placed in a bowl of water will stay at the bottom of the bowl.

Where as, if the egg hovers on the top of the water bowl, this means it needs to be discarded now.

Lets go through some egg nutrition facts (whole, raw, fried and boiled).

EGG, WHOLE, RAW, FRESH

NUTRIENT	UNIT	LARGE (50g)	MEDIUM (44g)	SMALL (38g)
PROXIMATES
Water	g	38.08	33.51	28.94
Energy	kcal	72	63	54
Protein	g	6.28	5.53	4.77
Fat	g	4.76	4.18	3.61
Carbohydrate	g	0.36	0.32	0.27
Dietary fiber	g	0	0	0
Sugars	g	0.18	0.16	0.14
MINERALS
Calcium	mg	28	25	21
Iron	mg	0.88	0.77	0.66
Magnesium	mg	6	5	5
Phosphorus	mg	99	87	75
Potassium	mg	69	61	52
Sodium	mg	71	62	54
Zinc	mg	0.64	0.57	0.49
VITAMINS
Vitamin C	mg	0	0	0
Thiamin	mg	0.020	0.018	0.015
Riboflavin	mg	0.228	0.201	0.174
Niacin	mg	0.038	0.033	0.028
Vitamin B-6	mg	0.085	0.075	0.065
Folate	μg	24	21	18
Vitamin B-12	μg	0.44	0.39	0.34
Vitamin A, RAE	μg	80	70	61
Vitamin A, IU	IU	270	238	205
Vitamin E	mg	0.52	0.46	0.40
Vitamin D(D2+D3)	μg	1	0.9	0.8
Vitamin D	IU	41	36	31
Vitamin K	μg	0.2	0.1	0.1
LIPIDS
Saturated fatty acid	g	1.563	1.375	1.188
Monounsaturated fatty acid	g	1.829	1.610	1.390
Polyunsaturated fatty acid	g	0.956	0.841	0.726
Trams fatty acid	mg	0.019	0.017	0.014
Cholesterol	mg	186	164	141

EGG, WHOLE, COOKED, FRIED

NUTRIENT	UNIT	LARGE (46g)
PROXIMATES
Water	g	31.96
Energy	kcal	90
Protein	g	6.26
Fat	g	6.83
Carbohydrate	g	6.38
Dietary fiber	g	0
Sugars	g	0.18
MINERALS
Calcium	mg	29
Iron	mg	0.87
Magnesium	mg	6
Phosphorus	mg	99
Potassium	mg	70
Sodium	mg	95
Zinc	mg	0.64
VITAMINS
Vitamin C	mg	0
Thiamin	mg	0.020
Riboflavin	mg	0.228
Niacin	mg	0.038
Vitamin B-6	mg	0.085
Folate	μg	23
Vitamin B-12	μg	0.45
Vitamin A, RAE	μg	101
Vitamin A, IU	IU	362
Vitamin E	mg	0.60
Vitamin D(D2+D3)	μg	1.0
Vitamin D	IU	40
Vitamin K	μg	2.6
LIPIDS
Saturated fatty acid	g	1.989
Monounsaturated fatty acid	g	2.844
Polyunsaturated fatty acid	g	1.495
Trans fatty acid	mg	0.019
Cholesterol	mg	184

EGG, WHOLE, HARD BOILED

NUTRIENTS	UNIT	1 LARGE
Calories	kcal	78
Fat	g	5.3
Saturated fat	g	1.634
Polyunsaturated fat	g	0.707
Monounsaturated fat	g	2.038
Cholestrol	mg	212
Sodium	mg	62
Potassium	mg	63
Carbohydrate	g	0.56
Dietary fiber	g	0
Sugar	g	0.56

Now let’s go through duck egg nutrition facts.

EGG, DUCK, WHOLE, RAW, FRESH

NUTRIENT	UNIT	1 egg 70g
PROXIMATES
Water	g	49.6
Energy	kcal	130
Protein	g	9
Fat	g	9.6
Carbohydrate	g	1
Dietary fiber	g	0
Sugars	g	0.7
MINERALS
Calcium	mg	44.8
Iron	mg	2.7
Magnesium	mg	11.9
Phosphorus	mg	154
Potassium	mg	155
Sodium	mg	102
Selenium	μg	25.5
VITAMINS
Vitamin C	mg	0
Thiamin	mg	0.1
Riboflavin	mg	0.3
Niacin	mg	0.1
Vitamin B-6	mg	0.2
Folate	μg	56
Vitamin B-12	μg	3.8
Vitamin A.	IU	470
Vitamin E	mg	0.9
Vitamin K	μg	0.3
Choline	mg	184mg

LIPIDS
Saturated fatty acid	g	2.6
Monounsaturated fatty acid	g	4.6
Polyunsaturated fatty acid	g	0.9
Omega-3 fatty acid	mg	71.4
0mega-6 fatty acid	mg	391
Cholestrol	mg	619