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Eggs have long been a staple in the human diet, providing a powerhouse of nutrients packed into a compact shell. From their impressive protein content to a wide array of vitamins and minerals, eggs offer a host of health benefits.
Whether you're an athlete seeking muscle recovery or simply looking for a versatile and nutritious food to incorporate into your meals, we've got you covered with all the information you need to make the most of egg nutrition. Let's crack open the knowledge and discover the incredible benefits these humble orbs have to offer!
Hard-boiled eggs are loaded with nutrients, protein, and healthy fats. One large hard-boiled egg (50 grams) provides (1):
| Nutrition | Quantity |
% DV |
| Calories | 72 | 4% |
| Carbs | 0.4 g | 0% |
| Total fat | 5.0 g | 8% |
| Saturated Fat | 1.5 g | 8% |
| Monounsaturated Fat | 1.9 g | |
| Polyunsaturated Fat | 0.7 g | |
| Cholesterol | 211 g | |
| Protein | 6.3 g | 13% |
| Vitamin A | 244 IU | 5% |
| Vitamin D | 17.5 IU | 4% |
| Vitamin B2 | 0.2 mg | 14% |
| Vitamin B12 | 0.6 mcg | 11% |
| Vitamin B5 | 0.7 mg | 7% |
| Choline | 126 mg | |
| Calcium | 26.5 mg | 3% |
| Iron | 0.9 mg | 5% |
| Phosphorus | 67.0 mg | 10% |
| Selenium | 15.8 mcg | 23% |
About 64-68 calories in one average size egg contain.
Eggs are a low-carb marvel, ideal for low-carb diets and promoting steady blood sugar levels. As an ideal breakfast option, eggs provide satisfaction and fullness without causing blood sugar spikes.
Don't fear the cholesterol in eggs; it doesn't significantly impact blood cholesterol levels. Enjoy the benefits of healthy fats and fat-soluble vitamins found in eggs.
About 6–7 grams of protein in one average size egg contains
Eggs offer top-notch protein for muscle growth, satiety, and weight management. They are a go-to choice for athletes and those seeking to build or maintain muscle.
Essential Vitamin Package: Eggs provide vitamins A, B12, D, E, and K, supporting overall health with benefits for vision, brain function, and skin and hair nourishment.
Eggs provide an iron boost for red blood cell production, selenium for immune function and thyroid health, and a combination of calcium, phosphorus, and vitamin D to support bone strength and energy metabolism.
High-quality Protein: Eggs are a complete protein source, providing all essential amino acids necessary for building and repairing tissues.
Eye Health: Eggs contain lutein and zeaxanthin, antioxidants that help protect against age-related macular degeneration and cataracts.
Brain Function: Choline in eggs supports brain development, memory, and cognitive function.
Weight Management: The high protein content in eggs promotes feelings of fullness, reduces appetite, and aids in weight management.
Heart Health: Eggs contain omega-3 fatty acids, which help lower triglyceride levels, reduce inflammation, and promote heart health.
Nutrient Density: Eggs are packed with essential vitamins and minerals like vitamin A, vitamin D, vitamin B12, iron, and selenium.
Muscle Strength: The protein in eggs supports muscle growth, strength, and recovery, making them beneficial for athletes and those engaging in exercise.
Bone Health: Eggs provide vitamin D, which aids in calcium absorption, contributing to strong bones and reducing the risk of osteoporosis.
Blood Sugar Regulation: Eggs have a low glycemic index and can help regulate blood sugar levels, making them suitable for individuals with diabetes.
Healthy Pregnancy: Eggs contain important nutrients like folate and choline, which are crucial for fetal development during pregnancy.
Egg nutrition offers numerous health benefits, including high-quality protein, eye health support, brain function enhancement, weight management aid, heart health promotion, and the provision of essential vitamins and minerals. Eggs also contribute to muscle strength, bone health, blood sugar regulation, and are beneficial during pregnancy.
| Eggs |
Refrigerator (35°F to 40°F) |
| Raw whole eggs (slightly beaten) | Up to 2 days |
| Raw whole eggs (in shell) | 4 to 5 weeks |
| Raw egg whites | Up to 4 days |
| Raw egg yolks | Up to 2 days |
| Hard-boiled eggs (in shell) | Up to 1 week |
| Hard-boiled eggs (peeled) | Use the same day |
| Eggs | Freezer (0°F or colder) |
| Raw whole eggs (in shell) | Not recommended |
| Raw whole eggs (slightly beaten) | Up to 1 year |
| Raw egg whites | Up to 1 year |
| Raw egg yolks | Up to year |
| Hard-boiled eggs (in shell) | Not recommended |
| Hard-boiled eggs (peeled) | Not recommended |
Egg Yolk Color: The color of egg yolk can vary based on the hen's diet, with darker yellow or orange yolks indicating a higher concentration of nutrients like vitamins and omega-3 fatty acids.
Choline Boost: Eggs are one of the best dietary sources of choline, a nutrient essential for brain development, memory function, and liver health.
Antioxidant Lutein: Egg yolks contain lutein, a powerful antioxidant that supports eye health and reduces the risk of age-related macular degeneration.
Vitamin D Synergy: The combination of vitamin D and calcium in eggs promotes better calcium absorption, contributing to stronger bones and teeth.
Nutrient-rich Whites: While egg yolks are often praised for their nutrient content, egg whites are a low-calorie source of high-quality protein and are fat-free.
Biotin Beauty: Eggs are rich in biotin, a B vitamin that promotes healthy hair, skin, and nails.
Sustainable Protein: Eggs are one of the most sustainable sources of animal protein, requiring fewer resources and emitting fewer greenhouse gases compared to other livestock.
| Myth | Fact |
|---|---|
| Eggs are bad for your heart | Moderate egg consumption does not increase heart disease risk for most people. Eggs are a good source of protein and nutrients. However, people with certain health conditions may need to limit their cholesterol intake. |
| Brown eggs are healthier than white eggs | The color of the eggshell does not affect its nutritional value. Brown and white eggs have similar nutritional profiles. The color difference is due to the breed of the hen. |
| Eggs raise your cholesterol levels | Dietary cholesterol from eggs has a minimal impact on blood cholesterol levels for most people. Saturated and trans fats in the diet have a greater influence on cholesterol levels. |
| Raw eggs are more nutritious | Raw eggs may contain bacteria like Salmonella, which can cause foodborne illness. Cooking eggs thoroughly kills any harmful bacteria and improves their digestibility. |
| Eating eggs increases your risk of diabetes | Several studies have shown that moderate egg consumption is not associated with an increased risk of type 2 diabetes. Eggs can be part of a healthy diet for individuals with diabetes. |
| Egg yolks should be avoided | Egg yolks are rich in essential nutrients like vitamins A, D, E, and B vitamins. They also contain healthy fats and antioxidants. It's important to consume the whole egg to reap the full nutritional benefits. |
| Eggs should be stored at room temperature | Eggs should be stored in the refrigerator to maintain their freshness and prevent bacterial growth. The refrigerator temperature slows down spoilage and reduces the risk of contamination. |
| Egg whites are pure protein | While egg whites are an excellent source of protein, they lack some essential nutrients found in the yolk. The yolk contains healthy fats, vitamins, and minerals that contribute to overall nutrition. |
| Eggs should be avoided to lower weight | Eggs can be a part of a healthy weight-loss diet. They are low in calories and high in protein, which can help you feel full and reduce overall calorie intake. Pairing eggs with nutrient-rich vegetables makes a nutritious and satisfying meal. |
| Eggs are only nutritious when consumed fresh | Eggs retain their nutritional value for a reasonable amount of time, even after the best-before date. Proper storage and handling can help maintain their freshness and nutritional quality. |
Conclusion
Eggs are truly a nutritional powerhouse. They provide a balanced combination of protein, vitamins, minerals, and healthy fats, making them a valuable addition to a healthy diet.
It's important to handle eggs safely and cook them thoroughly to minimize the risk of foodborne illness. With their versatility and numerous health benefits, eggs are an accessible and affordable option for nourishing meals. So go ahead and crack open an egg, and enjoy the nutritional benefits it has to offer!
Reference
Organic eggs come from hens that are raised according to specific organic standards. While they may have different farming practices, there is limited scientific evidence to suggest that organic eggs are more nutritious than conventionally produced eggs.
Consuming raw eggs poses a risk of Salmonella infection. It is generally recommended to cook eggs thoroughly to minimize this risk.
The color of an eggshell (brown or white) does not affect its nutritional value. The nutritional content is primarily determined by the hen's diet.
While eggs do contain omega-3 fatty acids, the amount is relatively small. To increase omega-3 intake, it is advisable to consume other sources such as fatty fish, walnuts, and flaxseeds.
Eggs are a good source of several essential nutrients, including vitamin A, vitamin D, vitamin B12, choline, and selenium.
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