Egg (food) - Culinary Properties - Nutritional Value

Nutritional Value

Chicken egg
whole, hard-boiled
Nutritional value per 100 g (3.5 oz)
Energy 647 kJ (155 kcal)
Carbohydrates 1.12 g
Fat 10.6 g
Protein 12.6 g
- Tryptophan 0.153 g
- Threonine 0.604 g
- Isoleucine 0.686 g
- Leucine 1.075 g
- Lysine 0.904 g
- Methionine 0.392 g
- Cystine 0.292 g
- Phenylalanine 0.668 g
- Tyrosine 0.513 g
- Valine 0.767 g
- Arginine 0.755 g
- Histidine 0.298 g
- Alanine 0.700 g
- Aspartic acid 1.264 g
- Glutamic acid 1.644 g
- Glycine 0.423 g
- Proline 0.501 g
- Serine 0.936 g
Water 75 g
Vitamin A equiv. 149 μg (19%)
Thiamine (vit. B1) 0.066 mg (6%)
Riboflavin (vit. B2) 0.5 mg (42%)
Pantothenic acid (B5) 1.4 mg (28%)
Folate (vit. B9) 44 μg (11%)
Vitamin B12 1.11 μg (46%)
Choline 294 mg (60%)
Vitamin D 87 IU (15%)
Vitamin E 1.03 mg (7%)
Calcium 50 mg (5%)
Iron 1.2 mg (9%)
Magnesium 10 mg (3%)
Phosphorus 172 mg (25%)
Potassium 126 mg (3%)
Zinc 1.0 mg (11%)
Cholesterol 424 mg
For edible portion only.
Refuse: 12% (shell).
One large egg is 50 grams.
Percentages are relative to
US recommendations for adults.

Eggs add protein to a person's diet, as well as various other nutrients.

Chicken eggs are the most commonly eaten eggs. They supply all essential amino acids for humans (a source of 'complete protein'), and provide several vitamins and minerals, including retinol (vitamin A), riboflavin (vitamin B2), folic acid (vitamin B9), vitamin B6, vitamin B12, choline, iron, calcium, phosphorus and potassium. Although not as abundant as red meats, eggs are a source of CoQ10 depending on how they are prepared.

All of the egg's vitamins A, D, and E are in the egg yolk. The egg is one of the few foods to naturally contain vitamin D. A large egg yolk contains approximately 60 Calories (250 kilojoules); the egg white contains about 15 Calories (60 kilojoules). A large yolk contains more than two-thirds of the recommended daily intake of 300 mg of cholesterol (although one study indicates the human body may not absorb much cholesterol from eggs). The yolk makes up about 33% of the liquid weight of the egg. It contains all of the fat, slightly less than half of the protein, and most of the other nutrients. It also contains all of the choline, and one yolk contains approximately half of the recommended daily intake. Choline is an important nutrient for development of the brain, and is said to be important for pregnant and nursing women to ensure healthy fetal brain development.

The diet of the laying hens can greatly affect the nutritional quality of the eggs. For instance, chicken eggs that are especially high in omega 3 fatty acids are produced by feeding laying hens a diet containing polyunsaturated fats and kelp meal. Pasture-raised free-range hens which forage largely for their own food also tend to produce eggs with higher nutritional quality in having less cholesterol and fats while being several times higher in vitamins and omega 3 fatty acids than standard factory eggs. Focusing on the protein and crude fat content, a 2010 USDA study determined there were no significant differences of these two macronutrients in consumer chicken eggs.

Cooked eggs are easier to digest, as well as having a lower risk of salmonellosis.

Read more about this topic:  Egg (food), Culinary Properties

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