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 |
Reference
United States Department of Agriculture
Agriculture Research Service National Nutrient Database
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