Eggs are an all-natural source of high-quality protein and a number of other nutrients, all for 70 calories an egg. Cost-effective and versatile, the unique nutritional composition of eggs can help meet a variety of nutrient needs of children through older adults.
Plus, nutrition research suggests eggs can play a role in weight management, muscle strength, healthy pregnancy, brain function, eye health and more. Take a look at some quick egg nutrition facts.
Why are eggs considered a nutrient dense food ?
One large egg has varying amounts of 13 essential vitamins and minerals all for 70 calories. At just 20 cents each ! Eggs are affordable and also contain 6 grams of high-quality protein and all nine essential amino acids.
Eggs are an excellent source of choline and selenium, and a good source of high-quality protein, vitamin D, vitamin B12, phosphorus and riboflavin.
In addition, eggs are rich in the essential amino acid leucine (one large egg provides 600 milligrams), which plays a unique role in stimulating muscle protein synthesis.
Does the nutrient content of an egg vary by shell color or housing practice ?
The nutrient content of eggs is similar regardless of color (white or brown), grade (AA, A, or B), or how they are raised (organic, free-range, and conventional). Although eggs are a natural nutrition powerhouse, feeding laying hens a diet enriched in specific nutrients can, in most instances, enhance that nutrient in eggs. Due to higher production costs, such specialty eggs are usually more expensive than generic shell eggs.
Is it wise nutritionally to throw out the yolk?
Most of the vitamins and minerals in an egg are lost if the yolk is discarded. The white of a large egg contains ~60% of the egg’s total protein with the remaining ~40% found in the yolk. Additionally, fat and cholesterol in the egg yolk carry fat-soluble nutrients like vitamin D, E, A, choline, and the carotenoids lutein/zeaxanthin, which may aid absorption of these essential and important components of egg.
The high-quality protein in eggs can reduce hunger and facilitate weight loss as well as help with weight maintenance
1 large egg
Omega 3 0.6g
Omega 6 0.3g
NINE ESSENTIALS AMINO ACIDS
Lecithin & Phospholipids
3% 75 mg