Knowledge - Egg Nutritional Facts 5/24/11 11:36 AM
Egg Nutritional Facts - Cooking Tips
view article online: [Link]
Eggs and Cholesterol | Health Benefits of Eggs | Nutrients in Chicken Eggs
Nutrients in Other Types of Eggs | Comparing Different Types of Eggs
Eggs and Cholesterol
The average large chicken egg has about
213 milligrams of cholesterol, which is all
contained within the yolk. Medical studies
have shown that excess cholesterol in the
diet can raise the level of cholesterol in the
blood, causing major health problems such
as heart disease. Since the body produces all
of the cholesterol it needs for normal
functions, eating large quantities of
cholesterol rich foods may be unhealthy. It is
recommended that the intake of cholesterol
in one day should not exceed 300 milligrams.
With one egg yolk containing 213 milligrams,
it is clear that the recommended daily
maximum can be quite easy to exceed.
There are a number of ways in which the dietary guidelines for cholesterol can be followed,
yet permit eggs to remain a part of the diet. Consider the following points:
When multiple eggs are desired for an omelet or scrambled eggs, use two egg whites
for every one yolk. This will decrease the amount of cholesterol per serving.
Eliminate all of the egg yolks from egg dishes, such as omelets, scrambled eggs, or egg
bakes. Since egg whites contain no cholesterol, none of the cholesterol in the resulting
dish will be from the eggs.
Use egg substitutes for omelets and scrambled egg dishes. A number of products are
available that incorporate egg whites with non-egg ingredients that mimic the look and
taste of the egg yolks.
Staying within the dietary guideline of 300 milligrams of cholesterol a day may be
difficult to do for many of us; however, it might be easier to stay within the
recommended weekly total of no more than 2100 milligrams. If you exceed the daily
total on one or two days of the week, you can cut down or eliminate cholesterol on
other days of the week in order to remain under the recommended weekly level.
Even if you average one egg per day, you can still eat very well and remain under the
300 milligram recommended daily maximum of cholesterol. This can be achieved simply
by eating more fruits, vegetables, and grains and cutting back on fatty meats, butter,
oils, and junk foods.
Health Benefits of Eggs
In spite of the high cholesterol content of eggs, there are several health benefits relating to
the inclusion of eggs in the diet—in limited quantities, of course. Consider the following
points:
[Link] Page 1 of 5
Knowledge - Egg Nutritional Facts 5/24/11 11:36 AM
Eggs are one of the best sources of protein, vitamins, and minerals. The quality of the
protein found in eggs is of a higher quality than the protein found in meat and fish.
Eggs are low in calories. One large egg has only about 75 calories.
The high protein egg white averages only about 17 calories and has no fat or
cholesterol, which makes it an excellent diet food.
There are nutrients in eggs that are beneficial in preventing macular degeneration, which
is the leading cause of blindness in the elderly.
Eggs are rich in choline, which is helpful in fetal brain development. Choline levels in
women drop during pregnancy, so it may be beneficial for women to consume eggs
during pregnancy.
Nutrients in Chicken Eggs
Chicken Eggs
Based on One Large Egg (50 g)
Whole Egg Egg White Egg Yolk
Component Quantity % DV Quantity % DV Quantity % DV
Calories 75 4% 17 1% 58 3%
Total Fat 5.0 g 8% 0.0 g 0% 5.0 g 8%
Saturated 1.6 g 8% 0.0 g 0% 1.6 g 8%
Monounsaturated 2.0 g 0.0 g 2.0 g
Polyunsaturated 0.7 g 0.0 g 0.7 g
Cholesterol 213 mg 70% 0.0 g 0% 213 mg 70%
Carbohydrate 0.65 g <1 % 0.34 g <1 % 0.31 0%
Protein 6.7 g 13% 4.0 g 7% 2.7 5%
Vitamins
Vitamin A 244 IU 5% 0.0 IU 0% 244 IU 5%
Vitamin C 0.0 mg 0% 0.0 mg 0% 0.0 mg 0%
Vitamin D 18.3 IU 4% 0.0 mg 0% 18.3 IU 4%
Vitamin E 0.5 mg 2% 0.0 mg 0% 0.5 mg 2%
Choline 216 mg 0.45 mg 215.5 mg
Thiamin 0.031 mg 2% 0.002 mg <1% 0.029 mg 2%
Riboflavin 0.254 mg 14% 0.151 mg 9% 0.106 mg 5%
[Link] Page 2 of 5
Knowledge - Egg Nutritional Facts 5/24/11 11:36 AM
Niacin 0.037 mg <1% 0.035 mg <1% 0.002 mg <1%
Vitamin B6 0.1 mg 3% 0.0 mg 0% 0.1 mg 3%
Folate 23.5 mcg 6% 1.0 mcg <1% 22.5 mcg 6%
Vitamin B12 0.6 mcg 11% 0.07 mcg <1% 0.53 mcg 10%
Pantothenic Acid 0.627 mg 7% 0.040 mg <1% 0.587 mg 7%
Vitamin K 0.1 mcg 0.0 mcg 0.1 mcg
Minerals
Calcium 26.5 mg 3% 2.0 mg <1% 23.5 mg 3%
Iron 0.6 mg 3% 0.01 mg <1% 0.59 mg 3%
Magnesium 5.0 mg 2% 4.0 mg 2% 1.0 mg <1%
Phosphorus 89.0 mg 9% 4.0 mg <1% 85.0 mg 9%
Potassium 67.0 mg 2% 54.0 mg 2% 13.0 mg <1%
Sodium 63.0 mg 3% 55.0 mg 2% 8.0 mg <1%
Zinc 0.6 mg 4% 0.0 mg 0% 0.6 mg 4%
Copper 0.007 mg 3% 0.002 mg <1% 0.005 mg 2%
Manganese 0.012 mg 0.001 mg 0.011 mg
Selenium 15.8 mcg 7.0 mcg 8.8 mcg
Nutrients in Other Types of Eggs
Quail Egg (9 g) Duck Egg (70 g)
Component Quantity % DV Quantity % DV
Calories 14 1% 130 6%
Total Fat 1.0 g 2% 9.6 g 15%
Saturated 0.3 g 2% 2.6 g 13%
Monounsaturated 0.4 g 4.6 g
Polyunsaturated 0.1 g 0.9 g
Cholesterol 76 mg 25% 619 mg 206%
[Link] Page 3 of 5
Knowledge - Egg Nutritional Facts 5/24/11 11:36 AM
Carbohydrate 0.04 g <1% 1.0 g <1%
Protein 1.2 g 2% 9.0 g 18%
Vitamin A 48.9 IU 1% 472 IU 9%
Vitamin C 0.0 mg 0% 0.0 mg 0%
Calcium 5.8 mg <1% 44.8 mg 4%
Iron 0.3 mg 2% 2.7 mg 15%
Sodium 12.7 mg <1% 102 mg 4%
Turkey Egg (79 g) Goose Egg (144 g)
Component Quantity % DV Quantity % DV
Calories 135 7% 266 13%
Total Fat 9.4 g 14% 19.1 g 29%
Saturated 2.9 g 14% 5.2 g 26%
Monounsaturated 3.6 g 8.3 g
Polyunsaturated 1.3 g 2.4 g
Cholesterol 737 mg 246% 1227 mg 409%
Carbohydrate 0.9 g <1% 1.9 g 1%
Protein 10.8 g 22% 20.0 g 40 %
Vitamin A 438 IU 9% 936 IU 19%
Vitamin C 0.0 mg 0% 0.0 mg 0%
Calcium 78.2 mg 8% 86.4 mg 9%
Iron 3.2 mg 18% 5.2 mg 29%
Sodium 119 mg 5% 199 mg 8%
Comparing Different Types of Eggs
It may be difficult to compare the nutrients in various types of eggs
because of the differences in their sizes. This table compares different
types of whole eggs based on an equal portion, which is 100 grams.
Component Quail Chicken Duck Turkey Goose
[Link] Page 4 of 5
Knowledge - Egg Nutritional Facts 5/24/11 11:36 AM
Calories 158 147 185 171 185
Total Fat 11.1 g 9.9 g 13.8 g 11.9 g 13.3 g
Saturated Fat 3.6 g 3.1 g 3.7 g 3.6 g 3.6 g
Cholesterol 844 mg 423 mg 884 mg 933 mg 852 mg
Carbohydrate 0.4 g 0.8 g 1.5 g 1.2 g 1.3 g
Protein 13.1 g 12.6 g 12.8 g 13.7 g 13.9 g
Vitamin A 543 IU 487 IU 674 IU 554 IU 650 IU
Calcium 64 mg 53 mg 64 mg 99 mg 60 mg
Iron 3.6 mg 1.8 mg 3.8 mg 4.1 mg 3.6 mg
Sodium 141 mg 140 mg 146 mg 151 mg 138 mg
Copyright 1999-2011 - Tecstra Systems Corporation/[Link] - All Rights Reserved
[Link] Page 5 of 5
