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Egg Nutrition Facts and Health Benefits of Egg

Eggs can be prepared in so many different ways that it’s difficult not to love them. As a result of their high level of vitamins and minerals in comparison to their calorie content, eggs are nutrient-dense foods. In addition to being a great source of choline and protein, eggs also contain a number of B vitamins, vitamin A, and vitamin D. Eggs are versatile and healthy, and unlike once believed, they won’t raise your blood cholesterol levels when boiled, scrambled, fried, or baked.

Eggs are a nutrient-dense, natural source of high-quality protein. For only 70 calories, each large egg contains six grams of protein and is a good or excellent source of eight essential nutrients. Eggs can help with weight management, muscle strength, brain function, eye health, and other things because of their nutrient content.

Egg Nutrition Facts

Large eggs have 78 calories, 5 grams of fat, fewer than 1 gram of carbohydrates, 6 grams of protein, and 147 mg of choline, which helps with memory and mood. The USDA provides the following nutritional data for one large, hard-boiled hen’s egg (50g).

  • Calories: 78
  • Fat: 5g
  • Sodium: 62mg
  • Carbohydrates: 0.6g
  • Fiber: 0g
  • Sugars: 0.5g
  • Protein: 6g
  • Choline: 147mg

Carbs in Egg

One large egg contains less than 1 gram of carbohydrates, making eggs a low-carb food. They have no fiber and very little sugar.

Fat in Egg

Per large egg, there are 5 grams of fat. The remaining fats are polyunsaturated and monounsaturated, with only about 1.6 grams being saturated fat. Eggs prepared in fat, such as by frying them in butter or oil, will increase the amount of fat and calories in your meal. The yolk of an egg contains the majority of the fat. The combined fat and protein content of the yolk amounts to about 55 calories.

Protein in Egg

Eggs are a high-quality, complete protein source. The majority of it is found in egg white, which contains 4 to 5 grams of protein, 17 calories, and almost no fat. Egg whites are also high in leucine, an amino acid that may aid in weight loss.

Vitamins and Minerals in Egg

Important vitamins and minerals are present in eggs. They contain phosphorus, vitamin A (for healthy vision, skin, and cell growth), two B-complex vitamins that your body needs to convert food into energy, vitamin D (important for the absorption of calcium), and phosphorus. A very good source of riboflavin, selenium, and choline can be found in eggs.

Health Benefits of Egg

Only a small number of foods qualify as “superfoods,” including eggs. They are bursting with nutrients, some of which are uncommon in the typical diet today. The following list of nine eggs’ health advantages is based on studies on humans.

Helps Maintain Muscle Mass

A good source of protein is eggs. Protein-rich foods can aid in the development and maintenance of strong muscles, which can be challenging as we age.

Egg Provides Healthy Fat

Even though eggs do include saturated fat, they also offer polyunsaturated and monounsaturated fat, which are regarded as “healthy” fats since they have been demonstrated to be effective in decreasing LDL or “bad” cholesterol and enhancing heart health. If you generally consume around 2,000 calories each day, the American Heart Association advises limiting saturated fats to roughly 13 grams daily.

Egg Promotes Eye Health

The carotenoids lutein and zeaxanthin, which help shield our eyes from macular degeneration, are also abundant in eggs (age-related loss of vision).

Egg Supports Brain Health and Development

The carotenoids lutein and zeaxanthin, which are widely available in eggs and aid in preventing macular degeneration, are also beneficial for eye health (age-related loss of vision).

Allergies Releted to Egg

Egg allergies are among the most common, particularly in children. Symptoms may include a mild rash or stomach pains, and in severe cases, anaphylaxis, a potentially fatal condition. If you suspect you have an egg allergy, seek the advice of a qualified healthcare professional.

It is possible to have an egg white and/or egg yolk allergy. If you are allergic to hen eggs, you may also be allergic to goose eggs and duck eggs. Because eggs are used in so many foods, managing an egg allergy can be difficult. However, because eggs are a major allergen, the Food Allergen Labeling and Consumer Protection Act requires them to be identified on food labels.

Some vaccines, including the seasonal flu vaccine, were previously made with eggs. Egg-free vaccines are now available, and the Centers for Disease Control and Prevention (CDC) recommends that everyone, including those allergic to eggs, get the flu vaccine.

Side Effects of Egg

Some people are concerned about the cholesterol in eggs, but there is a difference between dietary cholesterol (186 milligrams in a large egg) and blood cholesterol, which is tested to determine your risk for heart disease. According to current medical evidence, eating foods high in dietary cholesterol will not significantly increase your risk of heart disease. 7 Instead, cut back on saturated and trans fats to maintain healthy blood cholesterol levels.

Varieties of Egg

There is no distinction in the nutritional value of brown and white eggs (or any other colour shell). However, some eggs might be more nutrient-dense than others. For instance, “Omega-3 eggs” are available in some stores. To increase the amount of beneficial omega-3 fat in their eggs, these hens were fed flax seeds. In addition, hens that are given access to greens, grubs, and other organic foods naturally produce eggs that are higher in omega-3 fat. “Pastured eggs” may be the designation for these eggs.

Eggs that are “free-range” are those that are “produced by hens that are able to roam vertically and horizontally in indoor houses, and have access to fresh food and water, as well as continuous access to outdoors during their laying cycle,” according to the U.S. Department of Agriculture. The kind of feed that these hens consume is unregulated.

The label “cage-free” eggs must adhere to a standard as well. The hens that produce these eggs must, according to the USDA, “be able to roam vertically and horizontally in indoor houses, and have access to fresh food and water… [Cage-free systems] must allow hens to exhibit natural behaviors and include enrichments such as scratch areas, perches, and nests.”

Americans typically buy hen eggs. However, there are occasionally other poultry eggs available with slightly different nutritional profiles. Per serving of 50g (equivalent to one large chicken egg),

  • Goose egg: 105 calories, 7.8g protein, 7.5g fat (2g saturated), 119mg choline, 481mg cholesterol8
  • Duck egg: 105 calories, 7.2g protein, 7.8g fat (2.1g saturated), 119mg choline, 499mg cholesterol9
  • Quail egg: 79 calories, 6.5g protein, 5.5g fat (1.8g saturated), 132mg choline, 422mg cholesterol10

Storage and Food Safety Regarding Egg

Refrigerate eggs at 40 degrees Fahrenheit or lower. Eggs can typically be kept for three weeks after the date of purchase. Eggs can be stored in the refrigerator for up to a week after being hard-boiled. If eggs are taken out of the shell, beaten, and placed in airtight containers, they can be frozen for up to a year.

Handle raw eggs safely because they may contain bacteria that lead to foodborne illness. Keep chilled and thoroughly cook:

Eggs should be kept in the fridge at 40 degrees Fahrenheit or lower. After the date of purchase, eggs can typically be kept for three weeks. Eggs can be kept for up to a week in the refrigerator after being hard-boiled. Eggs can be frozen for up to a year if they are taken out of the shell, beaten, and placed in airtight containers.

Be careful when handling raw eggs because they may contain bacteria that lead to foodborne illness. Keep chilled and cook completely:

  • Omelets and scrambled eggs should be cooked until there is no longer any liquid egg visible.
  • Eggs should be cooked for both fried and poached dishes until the whites are completely set and the yolks are starting to thicken.
  • Eggs should be cooked to an internal temperature of 160 degrees Fahrenheit in casseroles and other dishes containing them.

In your local grocery store, you might find pasteurized eggs. These have not been cooked, just heated in their shells to kill bacteria. In dishes like Caesar salad dressing or spaghetti carbonara that call for raw or undercooked eggs, they are safer to use.

How to Prepare Egg Dishes

Eggs are an essential ingredient for bakers and a flexible one for every home cook—and not just for breakfast. Any time of the day, a poached egg on whole-wheat toast is a delicious meal. If you like scrambled eggs, try adding some cheese and spinach for a filling, healthy dish. Even in the microwave, eggs can be scrambled in a mug (add some veggies for even more nutrients and fiber).

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