Eggs work very hard at providing good nutrition in an “egg shell.”
There is a wealth of nutrition, proteins and important antioxidants contained in one egg. Not only that but they are tasty, versatile, low in fat and economical. Recent research indicates that eggs have little if any effect on blood cholesterol levels, as the real culprit is saturated fat according to our source:
The following chart is based on one medium sized egg. The information listed below can vary according to the feed provided to the chickens.
Source: Royal Society of Chemistry/ MAFF 1991 The Composition of Foods (6th edition)
Nutritional analysis of egg without its shell | For a medium egg (Av 58g) |
Constituent of Egg | Amount per egg | % of Reference Nutrient Intake (RNI) | Amount per 100g egg |
| For adult female 19-50 years | For adult male19-50 years |
| Weight1 |
| 51.6 | - | - | 100.0 |
| Water | g | 38.8 | - | - | 75.1 |
| Energy | kjoules/ kcalories | 324/78 | 4 | 3 | 627/151 |
| Protein | g | 6.5 | 14 | 12 | 12.5 |
| Carbohydrate | g | trace | - | - | trace |
| Fat | g | 5.8 | ** | ** | 11.2 |
| Inc saturated f.a. | g | 1.7 | ** | ** | 3.2 |
| Monounsaturated f.a | g | 2.3 | ** | ** | 4.4 |
| Polyunsaturated f.a. | g | 0.9 | ** | ** | 1.7 |
| Dietary fibre | g | none | - | - | none |
MINERALS AND TRACE ELEMENTS |
| Sodium | mg | 72 | 4.5 | 4.5 | 140 |
| Potassium | mg | 67 | 3 | 3 | 130 |
| Calcium | mg | 29 | 4 | 4 | 57 |
| Phosphorus | mg | 103 | 19 | 19 | 200 |
| Magnesium | mg | 6.2 | 2 | 2 | 12 |
| Iron | mg | 1.0 | 7 | 11 | 1.9 |
| Zinc | mg | 0.7 | 10 | 7 | 1.3 |
| Copper | mg | 0.04 | 3 | 3 | 0.08 |
| Iodine | mg | 27 | 19 | 19 | 53 |
| Chlorine | mg | 83 | 3 | 3 | 160 |
| Sulphur | mg | 93 | * | * | 180 |
| Selenium | mg | 6 | 10 | 8 | 11 |
VITAMINS |
| Vitamin A | mg | 98 | 16 | 14 | 190 |
| Vitamin D | mg | 0.9 | 9*** | 9*** | 1.8 |
| Vitamin E | mg | 0.57 | * | * | 1.11 |
| Vitamin C | mg | none | - | - | none |
| Thiamin (B1) | mg | 0.05 | 6 | 5 | 0.09 |
| Riboflavin (B2) | mg | 0.24 | 22 | 18 | 0.47 |
| Niacin | mg | 0.05 | 15 | 11 | 0.1 |
| Vitamin B6 | mg | 0.06 | 5 | 4 | 0.12 |
| Folate | mg | 26 | 13 | 13 | 50 |
| Vitamin B12 | mg | 1.3 | 87 | 87 | 2.5 |
| Biotin | mg | 10 | * | * | 20 |
| Pantothenic acid | mg | 0.91 | * | * | 1.77 |
1Assumes edible portion = 89%
*No RNI **No RNI, for recommendations on fat ***Beyond age 65 years
Eggs: Complete Protein.
Eggs are one of the few foods considered to be a complete protein.
Of the 20 different amino acids important for body functions, 9 cannot be produced by our bodies, and must come from our diet. All 9 of these essential amino acids are found in eggs. Eggs, according to Nutrition: Concepts and Controversies written by Eva May Nunnelley Hamilton who has both a B.S. and M.S. in nutrition, Eleanor Noss Whitney, Ph.D., R.D. and Frances Sienkiewicz Sizer, M.S., R.D. have been designated the “reference protein” and “given a score of 100”. Other foods are measured against the standard created by eggs:
- Eggs have a chemical score of 100 and a net protein utilization (NPU) score of 100
- Milk has a chemical score of 93 and a NPU of 75
- Rice has a chemical score of 86 and a NPU of 67
- Beef has a chemical score of 75 and a NPU of 80
- Fish has a chemical score of 75 and a NPU of 83
- Corn has a chemical score of 72 and a NPU of 56
When diets lack an essential amino acid, the body is limited in its use of building protein. Also when amino acids are wasted there is a lack of proper protein to maintain body tissue.
Eggs provide children with the protein needed to grow and the energy they need to stay focused throughout the day. They provide adults with the protein needed to build and preserve muscles, stay energized, feel full longer, and maintain a healthy weight. Eggs provide the protein that older adults need to slow the rate of muscle loss associated with sarcopenia. Our muscles, organs, skin, hair, antibodies, enzymes, and hormones are all made from protein.
Antioxidant
The selenium found in an egg acts as an anti-oxidant protecting cell membranes from oxidation.
What About Cholesterol?
The cholesterol found in an egg is in the yolk, so a smaller egg contains less cholesterol; however our bodies require some cholesterol as it plays a vital role in insulating nerves, producing hormones, vitamin D and digestive juices. Cholesterol is used by infants to aid in the development of their young brains. According to the Australian Egg Corporation Limited “Recent research shows eating eggs has very little, if any, effect on blood cholesterol levels with the real culprit being saturated fat.”
