Egg
Category: Dairy & Egg Products Characteristics: Whole, Pasteurized Method: Raw State: Frozen
Nutrition Highlights
Serving Size
Calories
43
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 | 26 (61.8%) |
| Protein | 14 (32.8%) |
| Carbohydrate | 1.0 (2.4%) |
| Total | 43 (100%) |
Serving: 1.0 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 21 (75.4%) |
| Protein | 3.5 (12.3%) |
| Fat | 2.9 (10.3%) |
| Ash | 0.3 (1.2%) |
| Carbohydrate | 0.3 (0.9%) |
| Total | 28 (100%) |
Serving: 1.0 oz [28g]
Benefits
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Eggs are an excellent 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 provide various vitamins and minerals like vitamin D, selenium, riboflavin and phosphorus in easily absorbable form
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Eggs can help promote feelings of fullness and aid in weight management when consumed as part of an overall healthy diet
Risks
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Eggs contain cholesterol which can raise blood cholesterol levels and increase risk of heart disease if consumed in large amounts regularly
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Raw or undercooked eggs may contain Salmonella bacteria which can cause food poisoning symptoms like diarrhea, fever and abdominal cramps
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People with egg allergy can experience symptoms ranging from hives to potentially life-threatening anaphylaxis from eating eggs
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Frozen eggs may lose some nutrients compared to fresh eggs due to freezing and thawing process
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Pasteurized eggs still carry a small risk of Salmonella contamination since no processing is completely effective
Additional Information
Eggs are a highly nutritious food that is widely consumed around the world. They are a complete protein source, meaning they contain all nine essential amino acids required by the body. Eggs also provide several essential vitamins and minerals, making them a valuable addition to a balanced diet.
One of the primary nutritional benefits of eggs is their high protein content. Protein is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones. Consuming an adequate amount of protein is particularly important for individuals involved in physical activity, as it aids in muscle recovery and growth.
Eggs are also an excellent source of vitamins. They contain significant amounts of vitamins A, D, E, and several B vitamins, including B12, folate, and choline. Vitamin A is crucial for maintaining healthy vision, promoting immune function, and supporting cell growth and differentiation. Vitamin D is essential for calcium absorption and bone health, while vitamin E acts as an antioxidant, protecting cells from damage. B vitamins play various roles in the body, such as supporting energy production, brain function, and red blood cell formation.
Furthermore, eggs are rich in minerals like iron, zinc, phosphorus, and selenium. Iron is necessary for oxygen transport and preventing anemia, while zinc supports immune function and wound healing. Phosphorus is essential for bone health and energy metabolism, and selenium acts as an antioxidant, protecting cells from damage.
While eggs offer numerous nutritional benefits, there are some risks associated with consuming raw eggs. Raw eggs may contain bacteria such as Salmonella, which can cause foodborne illnesses. These bacteria can be present on the shell or inside the egg, and they are killed by thorough cooking. Therefore, it is generally recommended to cook eggs thoroughly to eliminate the risk of bacterial contamination.
Frozen and pasteurized eggs are alternative options that address the safety concerns of consuming raw eggs. Frozen eggs are typically pasteurized, which means they have been heated to kill any potential bacteria while preserving their nutritional value. Pasteurization ensures that the eggs are safe to consume without cooking. However, it's important to note that freezing and pasteurization may slightly alter the texture and cooking properties of eggs.
In conclusion, whole eggs, whether raw, frozen, or pasteurized, offer significant nutritional benefits. They are an excellent source of complete protein, vitamins, and minerals, supporting various aspects of overall health. However, it is crucial to be aware of the potential risks associated with consuming raw eggs, such as bacterial contamination. Opting for frozen or pasteurized eggs can provide a safer alternative while still reaping the nutritional advantages of this versatile food.