Egg, pasteurized (Includes foods for USDA's Food Distribution Program)
Category: Dairy & Egg Products Characteristics: Whole Method: Raw State: Frozen
Nutrition Highlights
Serving Size
Calories
41
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 | 25 (60.8%) |
| Protein | 14 (33.4%) |
| Carbohydrate | 1.1 (2.7%) |
| Total | 41 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 21 (75.8%) |
| Protein | 3.4 (12.3%) |
| Fat | 2.8 (10.0%) |
| Carbohydrate | 0.3 (1.0%) |
| Ash | 0.3 (0.9%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
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 contain various vitamins and minerals like vitamin D, selenium, riboflavin, vitamin B12 and phosphorus
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Eggs are a good source of choline, an important nutrient for brain health and memory
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The yolk of eggs contains lutein and zeaxanthin which are antioxidants that support eye health
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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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High in cholesterol. One large egg contains about 186 mg of cholesterol, which is over 60% of the recommended daily intake of 300 mg per day
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May contain salmonella bacteria. While pasteurization reduces this risk, there is still a small risk of salmonella infection especially for young children, pregnant women, elderly and those with weak immune systems
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People with egg allergy can have severe allergic reactions. Cooking eggs thoroughly reduces the risk but does not eliminate it completely
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May increase risk of heart disease if consumed in large amounts daily by people already at high risk of heart disease due to other factors like family history, smoking etc
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Excess consumption may lead to weight gain if not accounted for in daily calorie needs
Additional Information
Eggs are a highly nutritious food that provide a wide range of essential nutrients. When it comes to eggs, the primary attribute is being whole, raw, frozen, and pasteurized, which refers to eggs included in the USDA's Food Distribution Program. Let's explore the nutritional benefits and potential risks associated with this specific type of egg product.
Nutritional Benefits:
1. High-quality protein: Eggs are an excellent source of high-quality protein, providing all the essential amino acids necessary for the body's growth, repair, and maintenance of tissues.
2. Essential vitamins: Eggs are rich in several essential vitamins, including vitamin A, vitamin D, vitamin E, vitamin B12, riboflavin, and folate. These vitamins play vital roles in various bodily functions, such as maintaining healthy vision, promoting bone health, supporting the immune system, and aiding in red blood cell production.
3. Minerals: Eggs are a good source of minerals like iron, zinc, selenium, and phosphorus. Iron is crucial for transporting oxygen throughout the body, while zinc supports immune function and wound healing. Selenium acts as an antioxidant, protecting cells from damage, and phosphorus is essential for bone health.
4. Choline: Eggs are one of the best dietary sources of choline, a nutrient important for brain development, memory function, and liver health.
5. Healthy fats: While eggs do contain some fat, the majority is unsaturated fat, including omega-3 fatty acids. These fats have been associated with reducing inflammation, supporting heart health, and improving brain function.
Risks:
1. Foodborne illnesses: Raw or undercooked eggs, including frozen eggs, carry a risk of bacterial contamination, particularly Salmonella. Pasteurization helps reduce this risk, but it is still essential to handle and cook eggs properly to minimize the chances of foodborne illnesses.
2. Allergies: Eggs are one of the most common food allergens, particularly in children. Individuals with egg allergies may experience symptoms ranging from mild to severe, including skin rashes, digestive issues, and, in rare cases, anaphylaxis.
3. Cholesterol content: Eggs are relatively high in dietary cholesterol, with one large egg containing approximately 186 mg. However, research suggests that dietary cholesterol has a minimal impact on blood cholesterol levels for most people. Those with specific health conditions, such as diabetes or heart disease, may need to monitor their cholesterol intake more closely.
To ensure the safety and maximize the nutritional benefits of whole, raw, frozen, and pasteurized eggs, it is crucial to handle and cook them properly. Cooking eggs thoroughly kills any potential bacteria, reducing the risk of foodborne illnesses. Incorporating eggs into a balanced diet that includes a variety of other nutrient-dense foods is recommended for reaping their nutritional benefits.
In conclusion, whole, raw, frozen, and pasteurized eggs provide a range of essential nutrients such as high-quality protein, vitamins, minerals, and healthy fats. However, it is important to be aware of the risks associated with raw or undercooked eggs, including the potential for foodborne illnesses and allergies. By handling and cooking eggs safely, individuals can enjoy their nutritional benefits as part of a healthy diet.