The egg is a food that is talked about a lot, it has many advantages but is also controversial because of its caloric intake, its content in nutrients, vitamins and especially cholesterol. Let’s discuss about nutrition value of egg and it’s benefits in this article.
Indeed, it has long been debated in the medical community about cholesterol and was discouraged by dieticians many years ago as oil (which does not contain cholesterol), as cream and as dairy products that are not 0% fat.
Before you continue reading this article, feel free to take 2 minutes to watch the video below, which tells you how to know at a glance what is the origin of your eggs:
A classic chicken egg alone contains about 87 calories. 2 eggs can replace a portion of meat or fish in a meal. It is therefore the ideal snack to avoid nibbling and its protein content is satiating. In addition, an egg will always contain less sodiums and will have undergone fewer chemical transformations of a slice of chicken ham.
Here is the calorie count according to the type of cooking or the type of egg chosen per slice of 100 grams:
- Whole egg: 145 calories per 100 grams.
- Raw egg white: 52 calories per 100 grams.
- Raw egg yolk: 322 calories per 100 grams.
- Boiled egg : 125 calories per 100 grams.
- Poached egg: 143 calories per 100 grams.
- Boiled egg: 146 calories per 100 grams.
- Egg to the dish: 91 calories per 100 grams.
- Scrambled egg: 166 calories per 100 grams.
- Quail egg: 158 calories per 100 grams.
How Many Eggs Per Week Can You Eat?
The most common question of patients is how many eggs can I eat per week? And the most common answer was then still a few years ago 2, 3 eggs a week.
However, as Dr. Jean-Michel Cohen explains on Europe 1 in his interview “misconceptions about eggs are wrong” on June 29, 2015, American researchers simply did the test by comparing two groups of people, the first group consumes 2 eggs a week and the second group consumes 2 eggs a day.
And the big surprise was that nothing changes, no change in the lipid profile, no change in diabetes, no change in the risk of cardiovascular disease. Which means that all these years these misconceptions about eggs were wrong.
Today the egg is often associated with a cheaper protein alternative than meat or fish, other than its price, the egg has many advantages and a lot of nutrition value.
How to Choose an Egg According to Labeling?
The egg trade can fall into two categories: A and B. category a means that the egg is free of defects, while Category B is intended for the agri-food industry.
When choosing your eggs, know that the size is not a guarantee of quality. Indeed, the larger the egg, the whiter it contains.
Also, if you open the box and look at your eggs closer, you can see a code. It is a great indicator on the way of breeding the hen and its provenance. This code contains a number: 0 = organically reared hen, 1 = outdoor reared hen, 2 = ground reared Hen in a building, and 3 reared Hen in a cage.
As far as the consumption deadline is concerned, it actually corresponds to the 28th day after laying. If the box is marked “extra-fresh”, it means that the date indicated is the 9th day after laying.
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Nutritional Value of 100 Grams of Eggs
You should know that there are 4 sizes of eggs: S, M, L, XL ranging from 53 to more than 73 grams for XL. And here’s how the different “components” are divided:
- Calories – 155
- Lipids – 11 g
- Saturated Fatty Acids – 3.3 g
- Polyunsaturated Fatty Acids – 1.4 g
- Mono-unsaturated Fatty Acids – 4.1 g
- Cholesterol – 373 mg
- Sodium – 124 mg
- Potassium – 126 mg
- Carbohydrates – 1.1 g
- Dietary Fiber – 0 g
- Sugars – 1.1 g
- Protein – 13 g
- Vitamin A – 520 IU
- Vitamin C – 0.1 mg
- Calcium – 50 mg
- Iron – 1.2 mg
- Vitamin D – 87 IU
- Vitamin B6 – 0.1 mg
- Vitamin B12 – 1.1 µg
- Magnesium – 10 mg
Do Eggs Contain Cholesterol?
Yes, one egg contains 130 mg of cholesterol, but first of all it is necessary to know that there are two types of cholesterol: Good Cholesterol and Bad Cholesterol.
As one of our attentive readers pointed out, eggs are high in cholesterol which once ingested turns mainly into HDL, the “right” cholesterol. Eating eggs is therefore not problematic even when cholesterol levels are higher than normal. Indeed, cholesterol absorbed by food has little impact on blood cholesterol (the latter being produced by the liver).
Only in case of hypercholesterolemia can it be recommended to limit its consumption to two or three eggs per week.
By the way, cholesterol is a source of energy but is also essential to the creation of testosterone which is essential to muscle building.
The Role of The Egg in Your Diet
The egg is an excellent source of protein, vitamins and more, here are 4 reasons to consume it.
Eating eggs for breakfast allows you to reduce your caloric intake by 400 calories per day. Its satiating abilities allow you to eat less and lose weight.
Eating eggs for breakfast or as a snack, you will avoid moving to too sweet or high-calorie foods. By adopting a healthier diet, you will stop snacking and lose weight.
Minerals and Trace Elements
Eggs are an excellent source of iron, phosphorus, zinc, magnesium, and trace elements such as iodine (vital for balancing thyroid hormones) but also selenium, and antioxidant.
Women especially need these minerals during their menstruation, especially if they tend to be abundant, to maintain their vitality and not feel strokes of fatigue. Phosphorus is essential for teeth and bones.
Vitamins A, B, E
Eggs contain vitamin B2 riboflavin, which turns food into energy, vitamin B12 cobalamin, which produces red blood cells.
Vitamin A retinol, which is essential for vision. Vitamin E tocopherol, which neutralizes free radicals to combat aging and tissue damage.
Proteins are essential for their thermal effect and their participation in muscle building. Your body will burn more calories to digest them, and thus allow you to remove fat.
Consume in the morning, as a snack, at noon or in the evening, the egg offers the maximum of its nutritional value when it is soft, the White cooked and the yolk still fluffy. One egg contains about 4-5 grams of protein.
Alternatives to Eggs
In the list of the most difficult foods to drop when you become vegetarian or vegan, the egg is at the top of the ranking with cheese and bacon (two addictive products)
Yet most vegetables contain more see more protein than eggs:
- The Kale
- Red cabbage
There are also other substitutes having the equivalent of one egg:
- Half a tablespoon of Chia seeds
- Half a tablespoon of Flax seeds
- Half a banana
- Three tablespoons of peanut butter.
- Chickpeas, lentils, peas.
So do not neglect eggs and their equivalents, which bring you satiety at a low price, regulate your appetite and bring you a good amount of trace elements, minerals and vitamins you need.
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Nutrition Value of Duck Egg
Duck eggs weigh from 70 to 120 g high energy value, rich in vitamin D and its composition reveals many beneficial minerals to the consumer.
Ducks: Number of Eggs Per Year
It varies according to breeds and strains and the number of eggs varies enormously from one species of duck to another in breeding.
- Duck Persimmon Campbell: 300 Eggs per year.
- White Persimmon Duck: 280 Eggs per year.
- Peking Duck of Different Strains: 220-250 Eggs in ten months.
- Barbarian Duck: She’s not a good layer duck for eggs.
- Duck Campbell: 250 Eggs
- Duck Indian Runners: Almost one egg a day.
- Duck Orpington: They are also very good laying hens.
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Nutrition Value of Duck Eggs and Composition
This is the egg of gourmets, because the taste is more assertive. Unlike chicken eggs, one should not drink them (eat raw), because they are very often carriers of bacteria.
- Carbohydrates: 1.45 %
- Lipids: 13.7 %
- Protein: 12.8 %
- Water: 70.8 %
- Energy Value (per 100 g): 185 calories.
- Energy Value for A Duck Egg: 130 calories.
Duck Egg Is Also Rich in Vitamins:
- Vitamin A – 20% of an adult’s needs for the day.
- Vitamin D – 10 % of an adult’s needs for the day.
- Vitamins E – 10 % of an adult’s needs for the day.
- Vitamin K – 10 % of an adult’s needs for the day.
Conservation of Duck Eggs
To know their state of freshness because the duck is a vagabond laying. Eat duck eggs only if you are sure of their state of freshness.
Now you have all information about nutrition of egg and it’s great benefits. Now it’s time to add it in your daily diet.