In this article, we learn about egg's nutritional value and benefits. Let’s check it.
Eggs are mostly consumed by Japan(data 2024). It is used commercially and in many household daily. The egg is used commercially for making a variety of dishes and salads.
The egg is made up of 75% of water. If we remove york from the egg, it is the lean source of protein.
Egg Nutrition Facts
Here below table shows the egg nutrition facts 50g.
Serving size 50 g
Servings per container 1 Calories from Fat 45 * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.Nutrition Facts
Amount per serving
Calories 78
% Daily Value*
Total Fat 5g
8%
Saturated Fat 2g
10%
Trans Fat 0g
Cholesterol 187mg
63%
Sodium 62mg
3%
Total Carbohydrate 0g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 6g
About 50 grams of an egg have 78 Kcals, 5 grams of fat, 0 grams of carbohydrates, and 6 gram of protein.
There is 187 cholesterol in a whole egg. It holds 62 mg of sodium.
Calories:
One large egg(50g) contain 78 Kcals(324 kJ). Most of the calories come from fats.
Carbs:
Egg doesn't contain any carbs. It is totally carbs free.
Fat:
A large egg(50g) contains 5 grams of total fats. 2grams of which are saturated and rest is unsaturated.
Protein:
A large egg(50g) contains 6 grams of protein. If you remove york from the egg it becomes one of the best lean protein sources.
Glycemic Index:
The glycemic index of an egg is zero. It is because it doesn't hold any carbohydrates, so that reason blood sugar don't spike. It is hold low glycemic index.
Vitamins And Minerals In An Egg
Vitamines | Content | Minerals | Content |
|---|---|---|---|
Vitamin C | 0 mg | Calcium | 50 mg |
Vitamin A | 149 mcg | Phosphorus | 172 mg |
Vitamin E | 1.03 mg | Potassium | 126 mg |
Vitamin K | 0.3 mcg | Iron | 1.19 mg |
Vitamin B1 | 0.066 mg | Magnesium | 10 mg |
Vitamin B2 | 0.513 mg | Zinc | 1.05 mg |
Vitamin B3 | 0.064 mg | Copper | 0.013 mg |
Vitamin B6 | 0.121 mg | Manganese | 0.026 mg |
Vitamin B9 | 44 mcg |
50 grams of an Egg have Vitamin C(0%), Vitamin A(16%), Vitamin E(7%) and Vitamin K(0%) of your RDA(Recommended Dietary Allowances).
Vitamin C improves immunity; Vitamin A supports your heart, lungs, and other organs to function properly; Vitamin E upholds healthy skin and eyes; and Vitamin K is required for blood clotting and healthful bones.
An egg has a good amount of B vitamins. 50 grams of a egg has Vitamin B1(thiamin) 6%, Vitamin B2(riboflavin) 39%, Vitamin B3(niacin) 0%, Vitamin B6 (pyridoxine) 9%, and Vitamin B9(folate) 11% of your RDA(Recommended Dietary Allowances). These vitamins are required for digestion and good nerve function.
50 grams of an Egg have Calcium 4%, Phosphorus 4.3 %, Potassium 6%, Iron 8%, Magnesium 2%, Zinc 10%, Copper 1%, and Manganese 1% of your RDA (Recommended Dietary Allowances).
Calcium supports our bones; Phosphorus plays a crucial part in creating DNA and RNA; Potassium controls fluid balance; Iron decreases tiredness and fatigue; Magnesium helps muscle, nerve function, and energy production.
Zinc is important in building proteins; Copper produces red blood cells; Manganese keeps the body in creating connective tissue, bones, and blood clotting factors.
Egg Benefits
Egg Benefits For Health:
Eggs are a highly nutritious food and offer a multitude of health benefits. They are an excellent source of high-quality protein, containing all the essential amino acids our bodies need. Additionally, eggs are rich in essential nutrients such as vitamin D, vitamin B12, choline, and selenium, all of which play crucial roles in maintaining overall health.
Egg Benefits For Eye and Brain Health:
Eating eggs has been associated with improved eye health due to their high lutein and zeaxanthin content, which can help prevent macular degeneration and cataracts. Moreover, the choline found in eggs is essential for brain health and development, making it particularly important during pregnancy and early childhood.
Egg Benefits For Heart:
Contrary to past concerns, recent research has shown that moderate egg consumption does not significantly impact heart health or raise the risk of cardiovascular disease in healthy individuals. In fact, eggs can positively affect heart health by increasing levels of "good" HDL cholesterol.
Furthermore, eggs are satiating and can aid in weight management as they help control appetite and prevent overeating. They are also a convenient and versatile ingredient, making them a valuable addition to a balanced diet.
Frequently Asked Questions(FAQ)
As per its Nutrition Value, it is recommended to use 2-3 whole egg per day.
Yes It is healthy. As egg not losing any nutrient profile but boiling process can less cholestrol from egg, so it healthy for eating.
A large egg(50g) typically contains about 78 calories, making it a relatively low-calorie and nutritious food choice.
No, eggs are not dairy products. Dairy refers to products derived from milk, while eggs come from poultry.
A single large egg contains about 6-7 grams of protein, making it an excellent source of high-quality protein.
In the United States, eggs should be refrigerated to maintain their quality and safety. In other countries, commonly egg storage practices may vary.
Yes, eggs can be frozen. However, it's best to remove them from their shells and store them in airtight containers or freezer bags.
There is no major nutritional difference between brown and white eggs. The color difference is simply due to the breed of the hen.