Egg
Category: Dairy & Egg Products Characteristics: Whole Method: Raw State: Fresh
Nutrition Highlights
Serving Size
Calories
72
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Fat | 43 (59.9%) |
| Protein | 25 (35.2%) |
| Carbohydrate | 1.4 (2.0%) |
| Total | 72 (100%) |
Serving: 1 large [50g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 38 (76.2%) |
| Protein | 6.3 (12.6%) |
| Fat | 4.8 (9.5%) |
| Ash | 0.5 (1.1%) |
| Carbohydrate | 0.4 (0.7%) |
| Total | 50 (100%) |
Serving: 1 large [50g]
Benefits
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Eggs are a good source of high-quality protein. The protein in eggs is considered complete, as it contains all essential amino acids
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Eggs are a good source of choline, an important B vitamin that supports brain and memory function
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Eggs contain lutein and zeaxanthin, antioxidants that are beneficial for eye health
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Eggs are a good source of vitamins and minerals like selenium, vitamin D, riboflavin, vitamin B12 and phosphorus
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Eggs may help promote feelings of fullness and support weight management as part of an overall healthy diet
Risks
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Raw eggs may contain Salmonella bacteria which can cause food poisoning. The risk is higher for young children, elderly and those with weak immune systems
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Eggs are high in cholesterol. Excessive consumption can raise blood cholesterol levels and increase risk of heart disease
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Raw eggs contain avidin which binds to biotin (a B vitamin) reducing its absorption in the body. This is of little concern for healthy individuals but those on very low protein diets should avoid raw eggs
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Some people are allergic to eggs and consuming them can cause allergic reactions like hives, swelling, vomiting or in rare cases even anaphylaxis
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Raw eggs may contain other pathogens like E.coli and Listeria monocytogenes which can cause foodborne illness especially in high risk groups
Additional Information
Egg, whole, raw, fresh is a highly nutritious food that offers numerous health benefits. It is considered a complete protein source, meaning it contains all nine essential amino acids required for optimal bodily functions. Additionally, eggs are a rich source of vitamins, minerals, and antioxidants.
One of the primary attributes of whole, raw, fresh eggs is their high protein content. Protein is essential for the growth, repair, and maintenance of tissues in our body. It plays a crucial role in building and repairing muscles, producing enzymes and hormones, and supporting a healthy immune system. Consuming eggs can be particularly beneficial for individuals following a vegetarian or vegan diet, as they provide a high-quality, animal-based protein source.
Eggs are also an excellent source of several essential vitamins. They are particularly rich in vitamin B12, which is essential for the formation of red blood cells and the proper functioning of the nervous system. Eggs also contain significant amounts of vitamin D, which is vital for maintaining healthy bones and teeth, as well as supporting immune function. Additionally, eggs provide vitamins A, E, and K, which are important for vision, skin health, and blood clotting, respectively.
In terms of minerals, eggs are a good source of iron, zinc, and selenium. Iron is crucial for the production of red blood cells and the transportation of oxygen throughout the body. Zinc is essential for immune function, wound healing, and DNA synthesis. Selenium acts as an antioxidant, protecting cells from damage and supporting thyroid function.
Egg yolks, in particular, are rich in choline, a nutrient that is important for brain development, memory, and cognitive function. Choline also plays a role in maintaining a healthy nervous system and liver function. Additionally, eggs contain lutein and zeaxanthin, two antioxidants that are beneficial for eye health and may help reduce the risk of age-related macular degeneration.
While eggs offer numerous nutritional benefits, it is important to consider potential risks. Raw eggs carry a risk of bacterial contamination, particularly Salmonella. Consuming raw eggs increases the likelihood of contracting foodborne illnesses. Therefore, it is generally recommended to cook eggs thoroughly to reduce the risk of bacterial infection.
Furthermore, individuals with specific dietary restrictions or health conditions, such as high cholesterol or diabetes, should be mindful of their egg consumption. Egg yolks are relatively high in cholesterol, so those with high cholesterol levels may need to limit their intake or focus on consuming only egg whites. However, research suggests that the cholesterol content in eggs may have a minimal impact on blood cholesterol levels for most people.
In conclusion, whole, raw, fresh eggs are a highly nutritious food that provides essential proteins, vitamins, minerals, and antioxidants. They offer numerous health benefits, including supporting muscle growth, maintaining a healthy immune system, promoting brain function, and contributing to eye health. However, it is important to cook eggs thoroughly to minimize the risk of bacterial contamination. Individuals with specific dietary restrictions or health conditions should consult with a healthcare professional to determine the appropriate amount of egg consumption for their needs.