The Nutritional Value Of Eggs


Eggs, one of the most widely enjoyed breakfast foods, are a staple of restaurants¬†like Denny’s and IHOP. Because eggs are rich in protein, the food pyramid lists them as a meat. This is no surprising since their texture and flavor doesn’t disappoint. Unfortunately, they aren’t necessarily the healthiest breakfast food for those who are already at risk for heart disease. Nonetheless there is always the option of egg whites available for everyone to enjoy. Below is the information¬†about the nutritional value of eggs.

Calories in eggs

eggsA typical egg will contain 70-80 calories depending on its size. The yolk itself contains the lion’s share of that number at 55-65 calories and contains all of the egg’s fat. The white which lines the outside of the egg yolk has only 10 or so calories and is composed of pure protein. Many athletes choose to enjoy egg whites post-exercise due to their health benefits and high protein content.

The nutritional content of eggs

The yolk of an egg is primarily composed of fat and choline, while the white is essentially pure protein. Unfortunately eggs are high in cholesterol at 186 mg per egg, 60 percent of a person’s daily value. Each egg also contains 6 grams of protein found in the white itself. One way to enjoy eggs with higher protein and lower cholesterol is to simply scramble the whites of several eggs in with the yolk of one egg. While the scramble will definitely lose some of its flavor, it’s a good way to cut down on the calories as well as the fat.

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Recipes involving eggs

Eggs are widely enjoyed as a breakfast food and can be prepared both plain as well as added to recipes. When prepared plain, an egg can be scrambled, deviled, fried, poached, hard-boiled, or served sunny-side-up. There are many different options for cooking an egg and there is no right way to prepare them. Experiment with different choices to figure out which one works best on a personal basis. Other than being served plain, eggs are also used in all manner of other dishes. They are a required base in many baked items such as cookies, brownies, or pancakes and are popular in many wraps and omelettes.

fried eggs

Different kinds of eggs

Oftentimes in a grocery store a number of labels can get thrown around such as cage-free or organic. These terms can be confusing for a beginner egg buyer, as many of them share similar meanings. Cage-free means that the chickens are not imprisoned in cages throughout their egg laying careers. However, this doesn’t mean that the living conditions provided for the animals are even remotely optimal. Many times the chickens will be crammed together in crowded pens causing them to peck each other and spread diseases. A better label is free-range which means that the chickens get at least a small amount of access to outdoor pens each day. However, the same problems as cage-free can often arise with this label.


Organic is the final tier of labeling. Generally speaking, organically raised chickens have all the same requirements of free-range chickens except they are also unable to be treated with antibiotics and are not allowed to roam near plants treated with chemicals or pesticides. The eggs and yolks are also not chemically treated before being sold to stores. One final label to watch for on certain eggs is the pasteurized label. Stamped in the shape of a red P, it means that the eggs have been pasteurized and can be used in raw egg dishes without fear of salmonella poisoning.

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Egg grading

Egg grading is the rating given to the appearance of eggs by the U.S. Department of Agriculture. This can include an egg’s external appearance as well as the appearance of the yolk once it is cracked open. It is best to only purchase eggs with a rating of AA or A, as B eggs are typically considered to appear abnormal. However, one thing to keep in mind is that the grade an egg receives has no impact on that egg’s nutritional value.

Whether choosing to indulge in a thick omelette or scarf down some egg whites while on a diet, there is no better value than the unique texture and flavor of an egg. Over 135 billion pounds of eggs are produced annually for consumption, no surprise since bird eggs have been a nutritional source of protein for humans since prehistoric times. The best vegan substitute for an egg is tofu, and there are a couple of fake egg products manufactured from a soy base.

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