Egg Nutrition Facts:
Introduction
The egg is a food item that is consumed and loved in almost every part of the world. From exercising youth to children, pregnant women, and the elderly—eggs are a part of everyone’s diet in one form or another. Let’s explore why eggs are called a “superfood.”
1. Major Nutrients Found in Eggs
Calories: One large egg provides around 72–78 calories.
Protein: One egg contains about 6–7g of high-quality protein.
Fat: About 5g of fat, which includes saturated, monounsaturated, and polyunsaturated fatty acids—all three types of fats.
Carbohydrates: Less than 1 gram.
Vitamins and Minerals: Vitamin A, D, E, K, B12, riboflavin, folate, calcium, phosphorus, potassium, selenium, zinc, etc.
Choline: An essential nutrient for brain development—around 31% of the daily value is found in one egg.
Lutein and Zeaxanthin: Antioxidants beneficial for eye health.
Mushroom: The Nutrient-Packed Hero of Every Plate
2. Difference Between Egg White and Egg Yolk
Egg White: Considered the best source of protein and water, contains negligible fat, and is low in calories.
Egg Yolk: The primary source of fat, cholesterol, and all essential vitamins and minerals.
Those who want only protein may opt for the egg white, but if someone needs the full nutritional value, eating the whole egg is better.
3. Health Benefits of Eggs
Muscle building: Due to high-quality protein, eggs are excellent for bodybuilding.
For brain, bones, and eyes: Choline, Vitamin D, B12, lutein, etc., improve health of the brain, bones, and eyes.
Heart health: Older research considered eggs harmful due to cholesterol—but now it is known that moderate intake (1–2 eggs/day) is safe and beneficial for healthy individuals.
Immunity: Vitamins A, zinc, selenium strengthen the immune system.
What is the Chipotle Nutrition Calculator?1
4. Who Should Avoid Eggs and When
Egg allergy: Some children or adults may have egg allergies; in such cases, consult a doctor.
Heart disease, high cholesterol: Usually not harmful, but moderate consumption and doctor’s advice are recommended to avoid possible health issues.
How to consume: It is always advised to eat well-cooked or boiled eggs—avoid raw or half-fried to prevent risk of bacteria like Salmonella.
5. How Many Eggs to Eat Daily?
Healthy individuals: 1–2 eggs per day are suitable.
Active lifestyle and those who exercise: 2–3 eggs per day are fine.
Children, pregnant women, elderly: 1 egg per day is sufficient, but doctor’s advice is essential.
6. Role of Eggs in Weight Gain and Loss
Weight loss: Due to protein and low calories, eggs keep you fuller for longer, allowing reduced calorie intake and helping with weight control.
Weight gain: Combine eggs with a high-calorie diet—e.g., egg paratha, bhurji (scrambled eggs), or egg curry for effective weight gain.
7. Popular Egg Recipes in India
In India, popular recipes include boiled egg, omelette, bhurji (scrambled eggs), egg curry, egg roll, egg fry, and egg salad.
Tell us—which egg recipe is most popular in your region?
Note: Combinations made with less oil are always healthier.
8. Common Myths About Eggs
There is no nutritional difference between brown and white eggs—this depends only on the breed of the hen.
The yellow yolk is not harmful—it is rich in essential nutrients.
Vegetarian or non-vegetarian: Most eggs available in markets are unfertilized, and thus, many people consider them vegetarian from a religious perspective.
Conclusion
Egg is a low-cost superfood that helps fulfill most of our nutritional requirements. If you’re completely healthy, include it in your diet. Just remember to consume in moderation, as too much of anything can be harmful.