In this post & video I am going to analyse the nutrition facts of hen’s eggs and explain some of their health benefits.
China, India, Indonesia & the United States of America are the top egg producing countries in the world.
Contents
Nutritional profile | Water | YouTube video | Carbohydrates | Fat & cholesterol | Protein | Energy | Health benefits | Conclusion |
About me
About me
Prashanth Cheruku
Hello!!! Thanks for stopping by.
I am the founder of this platform & a qualified Food Technologist. I have more than 10 years of Research & content creation experience in the field of Food Science.
I hold a Master of Technology degree in Food Process Engineering from Indian Institute of Technology (IIT) Kharagpur.
Nutritional profile of Papaya
| Percentage | 2 large Eggs (2*50.3 g) | |
| Water | 75.8% | 76.2 g |
| Carbohydrates | 0.96% | 1 g |
| Dietary fibre | <0.75% | – |
| Sugars | 0.2% | 0.2 g |
| Total Fat | 10% | 10 g |
| Cholesterol | – | 414 mg |
| Protein | 12.4% | 12.5 g |
| Energy | – | 144 Cal/ 600 kJ |
Water
About 3/4th of the total weight of eggs is water & this quality reduces the total calories present in eggs. Two large eggs contain about 76 g of water.
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Carbohydrates
Eggs do not contain much carbohydrate. It makes up less than 1% of their total weight.
Eggs are also very poor sources of dietary fibre. They contain almost no sugars.
Fat & cholesterol
Around 10% of the total weight of eggs is fat. Almost all the fat is present in egg yolks. Egg whites contain negligible amount of it. The fat in eggs consists of good amount of both monounsaturated & polyunsaturated fatty acids.
Eggs contain considerable amount of Cholesterol. Two eggs contain 414 mg of cholesterol.
Many people avoid eggs because of their cholesterol content. But cholesterol is essential for humans. In fact, our liver produces the required amount of cholesterol for us every day. If we consume cholesterol through our food then our liver will reduce its production.
One more important factor to consider is that the cholesterol in blood is not increased by cholesterol consumed through food in about 70% of the population. Even in the rest of the 30% population eggs mildly increase total & LDL cholesterol (i.e., bad cholesterol).
Eggs because of their cholesterol content do not increase the risk of coronary heart disease and hence you can consume them without worrying much.
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Protein
Eggs are very good sources of protein. Two whole eggs provide us about 12.5 g of protein. In fact, eggs are quite famous in the bodybuilding community for their protein quantity & quality. Protein is present in both white & yolk. The protein quality of eggs is excellent because they contain all the essential amino acids in right quantities.
Energy
Eggs are not high calorie foods. They fall under moderate energy foods with 144 Cal or 600 kJ of energy per two eggs.
Vitamins, minerals & Health benefits
Eggs are excellent sources of choline & B-vitamins such as B12 & riboflavin.
Choline is an essential nutrient to humans. It helps in muscle contractions, brain & memory development in the fetus and in forming cell membranes.
Vitamin B12 plays a vital role in the formation of red blood cells & DNA. It also plays a key role in the development of brain & the functioning of central nervous System.
Riboflavin is an essential component of coenzymes that are important for the growth & development of cells and energy production from the food.
Eggs are also good sources of vitamin A, folate & vitamin D.
The most important function of vitamin A in humans is maintaining healthy vision.
Folate is an essential nutrient specifically during the pre-pregnancy & the early stages of pregnancy. Its deficiency can lead to babies with low birth weight and birth defects of the brain & spinal cord.
Eggs contain excellent quantities of selenium & iodine. They are also good sources of phosphorus, zinc & iron.
Selenium is a constituent of selenoproteins that play an important role in thyroid hormone metabolism.
Iodine is needed to make thyroid hormones. These hormones regulate our metabolism.
The main function of phosphorus is in the formation of bones and teeth.
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Conclusion
- Eggs are excellent food items suitable for wide range of age groups. They are not high calorie foods.
- They provide an excellent quality of protein. Eggs are also very good sources of several essential nutrients such as choline, vitamin B12, riboflavin, vitamin A, selenium and iodine.
- I would suggest you to consume not more than two whole eggs per day frequently as part of a healthy diet.
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