Eggs

By EAT SMARTER

Updated on 01. Jun. 2020

Everything to know about this nutrient-packed kitchen staple.

Eggs...

...protect the body's cells.
One egg contains about 34 percent of your daily requirement of vitamin A, which helps protect cells against harmful free radicals.
...are a rich source of protein.
Many people think that only egg whites contain the most protein, however the egg yolk is actually packed with even more. Overall both parts of the egg are rich sources of protein, making the egg a perfect way to give your body a natural shot of protein with comparatively few calories.
...are packed with nutrients.
Eggs might be small, but their nutrient content is mighty. Eggs contain a concentrated cocktail of essential minerals, especially iron (one egg contains around 10 percent of your daily requirement) and zinc (9 percent of your daily requirement). In addition, the egg contains some valuable B vitamins, particularly B12, which is generally only found in meat and fish.
...are good for dieters.
A medium sized egg (58 grams) contains just under 90 calories, but thanks to its high protein and fat content it keeps you full for a long time.
...contain a lot of cholesterol.
A small part of the cholesterol from eggs is absorbed in the intestines, however it is so small that the body can generally reduce its own cholesterol levels accordingly. Healthy people therefore do not need to worry about making their daily breakfast egg. If you have high cholesterol though, talk with your doctor about how many eggs you can integrate into your diet.
...are susceptible to salmonella.
Salmonella can easily infiltrate raw eggs. Therefore it’s best to store your eggs in a cool, dry place and only use fresh eggs when cooking (maximum 5 days old). Children and pregnant women should never eat raw eggs.
...may contain residue.
Eggs from conventional farming (including free-range farming) may contain residues of pharmaceuticals. If you want to bypass this risk, buy organic eggs.

Egg yolks...

...are packed with B vitamins.
Egg yolks contain considerable amounts of various B vitamins, which play an important role for the brain, nerves and the entire metabolism. The content of vitamin B12 and vitamin B5 is particularly high; one egg contains about 66 percent of your daily requirement of each.
...are rich in iron.
Besides plenty of vitamin B12 (which otherwise occurs mainly in meat and fish), two large egg yolks contain 25 grams of iron. This is particularly helpful to vegetarians, who might be lacking in iron in their diet.
...contain high-quality protein.
While egg whites have long been thought to contain the most protein, egg yolks actually contain considerably more. A 20 gram serving of egg yolks contains 3 grams of particularly high quality protein.
...help strengthen the bones.
100 grams of egg yolks contain 140 milligrams of calcium, which helps strengthen teeth and bones. The considerable amount of phosphorus found in egg yolks also considerably enhances the beneficial effects of the calcium.
...are very high in cholesterol.
All the cholesterol contained in eggs is located in the egg yolk. If you are watching your cholesterol, try to stick with egg whites as much as possible.

Egg whites...

...are a rich source of protein.
While egg whites contain less protein than the egg yolk, they are still a rich source of high-quality protein.
...are a good source of B vitamins.
In general egg whites have way less vitamins than egg yolks, however they are a good source of some B group vitamins including vitamins B2 and B3.
...protect the blood vessels.
Egg whites contain no cholesterol, making them a perfect option for those with heart or cardiovascular issues or anyone watching their cholesterol.
...are extremely low carb.
Egg whites are extremely low in carbohydrates and sugar, making them an ideal food for anyone on a high-protein, low-carb diet.
...are very low in calories.
There’s another reason egg whites have such a sterling reputation as a diet food; the egg white from one large egg contains only 17 calories
...are not very nutritious.
Apart from protein and a few B vitamins, egg whites contain almost no other minerals or vitamins.

What You Should Know About Eggs

Eggs are a culinary staple for good reason-- they're integral in most baking, add texture and flavor to an array of savory dishes and taste wonderful on their own hard-boiled, scrammbled, over-easy or poached. Eggs are also packed with powerful protein, low in carbs, brimming with B vitamins and minerals like iron and very low in calories.

The versatile nature of eggs also means you can divide up the bright orange yolk and transluscent egg white depending on your goals and taste.

Our Favorite Egg Recipes

EatSmarter exclusive recipe

Deviled Eggs with Caviar

(4)

35 mins

144 calories

Energizing Breakfast

Poached Eggs

with Herb-Yogurt Sauce

(7)

25 mins

163 calories

Classic Vegetarian Dish

Curried Eggs

with Rice and Fresh Chervil

(3)

20 mins

574 calories

Find all our egg recipes here.

How Healthy Are Eggs?

Their binding and loosening properties make eggs irreplaceable in cooking and baking. In addition, eggs offer some of the highest quality body protein you can find. The building blocks of egg protein, amino acids, have a protein composition more favorable than that of any other food except breast milk.

Eggs are also an excellent source of the minerals calcium and iron and are rich in vitamins A, D, E and B group vitamins.

A problem for people with cardiovascular or heart issues: eggs contain a lot of cholesterol, considerably more than meat and sausage. A single egg already contains more than some experts recommend eating daily. If you have normal cholesterol levels and are healthy, a few eggs a week should be more than fine. However if you have high cholesterol or other disorders exacerbated by high-cholesterol foods, check with your doctor about how and if you can integrate eggs into your diet.

Eggs are a particularly popular breeding ground for salmonella, so make sure to always refrigerate your eggs and use the freshest eggs possible (maximum 5 days old).

EGG NUTRITIONAL INFO (100 g)
Calories	137
Protein	11.6 g
Grease	9.3 g
Carbohydrates	1.5 g
Fibres	0 g

Shopping and Cooking Tips

Purchasing

If you are afraid of harvesting residue like antiobiotics, make sure to purchase organic eggs, which are cultivated without putting antibiotics or other chemicals in the chicken's feed.