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Nutritional information of an egg

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The facts of eggs include high-quality protein, as they are a nutritious and inexpensive substitute for meat. They are low in calories and are suitable for use on their own as well as in a variety of recipes, such as sauces and baked goods.


Once shunned for its high cholesterol content, this versatile food can be part of a healthy diet for most people. In addition to protein, eggs provide vitamins and minerals that are essential for optimal health.


Facts about the nutrients of an egg

One egg is equivalent to one ounce of red meat in terms of protein. A large egg contains 72 calories, 6.3 grams of protein, 4.8 grams of fat, 1.6 grams of saturated fat, 0.4 grams of carbohydrates, 71 milligrams of sodium and about 186 milligrams of cholesterol. Most of the protein in an egg is found in the albumen, while fat and cholesterol are found in the yolk. The yolk is also rich in vitamins and minerals.


Egg protein and vitamins



Egg protein serves as the standard protein source. In fact, it is such a great source that it sets the standard to which other protein sources are compared. Egg white protein is called egg albumin and is often used by athletes and bodybuilders in the form of powdered supplements.


Eggs provide vitamin B2, riboflavin, vitamin B12 and cobalamin. A large egg provides 0.23 milligrams of riboflavin, which is about 15 percent of the recommended daily value, and 0.5 micrograms of vitamin B12, which is almost 20 percent of the recommended daily value.


Riboflavin, like other B vitamins, plays a role in energy metabolism and breaking down the foods you eat into energy your cells need. Vitamin B12, found almost exclusively in animal foods, helps you make genetic material (DNA) and red blood cells. All B vitamins are important for promoting a healthy nervous system.


Support eye health

Egg yolks contain lutein and zeaxanthin - two types of antioxidants. The levels of these antioxidants in egg yolks vary and depend on the hen's diet, but eating 12 eggs per week significantly increases blood levels of lutein and zeaxanthin. These antioxidants promote eye health.


Food source of essential trace elements

Eggs are a good dietary source of several essential trace elements, such as selenium and iodine. A large egg provides 13.5 milligrams of selenium, meeting 25 percent of the recommended daily value, and 28 micrograms of iodine, meeting 20 percent of the recommended daily value. Eggs also contain a small amount of iron - a mineral important for blood circulation.


Selenium helps prevent cell damage, promotes immune health and is necessary for thyroid hormone regulation. Like selenium, iodine is important for proper thyroid function.

More information

Always consult your healthcare provider to ensure that the information displayed on this page applies to your personal circumstances.

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